GOLD One Dumbbell HIIT 4

Hello. Good help you TV squad. My name is Tara and I have one dumb bell hit number four for you today. And I have got the lovely Shannon. Hi, how are we today?

We're good. We're good. We're, we're excited. We're ready to rock and roll. So if you haven't done one dumb bell hit with us before all you're gonna need is one dumbbell.

I have an assortment of weight as far as like I have a 15 out of a 12 and I have a 20 Y you are only using one dub belt. I encourage you to go heavy. You are gonna need a max. So we will go to the floor for push ups and a plank. Ok?

And water and a towel. I got your timer. We've got three blocks of work. Each block of work has four exercises, more strength focused. Then we have 2010 Tabata in between each of those blocks.

Ok? Our work to rest ratio is going to be 30 seconds of work, 15 seconds of rest while we're doing those strength exercises and then a 2010 for that Tabata style like we normally do. Awesome. Ok. And This is 30 minutes, right?

30 minutes we're gonna warm up. Pull down pack jam, pack a whole lot of fun. We gonna go quick and we're gonna be here right here with you. Right. Yes.

All right. Big inhale exhale. Roll those shoulders back and down. Big inhale, exhale, roll those shoulders back and down. One more big inhale, exhale, roll those shoulders back and down.

Let's open up that chest. Waking up those arms. Yep, one more on this side now, reverse now, right arm forward, right arm forward, left, right left. Nice job. Team few more.

One more each way. All right. Now we're gonna take our hands to our thighs. We're gonna cat cow round up through that spine all the way up, then roll it all the way back down, really articulating to each vertebrae, tuck in that tailbone as you scoop that belly and you stand up a lot more all the way back and down. Let's take that right leg and stand on it.

You or sorry, my right, your left. Give it a little hug. So squeeze the right leg. Stand on your left leg. There we go.

Which other leg squeeze. We are gonna have a little balancing stability act going on in here today. Balancing act, balancing act to another side, rotate out that ankle, other side. Alright. Plans those feet down a little bit wider than hip was apart.

We're just gonna shoulder, shoulder, shoulder, shoulder right here. Nice work pressing into that leg so you can feel a nice stretch into those inner thighs. I feel that I love it. Now walk your feet in just slightly underneath your hips. We're gonna take to a nice forward pull.

So feed our hip with a part, we're gonna pull forward trying to touch those toes if you can or the floor wig that tail side to side, wash your hands over the right side, wash your hands over to the left side, center it up, wash your hands out forward slightly so you can find yourself into a downward dog and peddle all those feet king those heels to the floor, stressing those palms into the ground. Really waking up that back. Nice work. Come to a plank position. Shoulder stacked over wrist, bring your right foot to your right hand.

Sweep that arm to the top, rotate out that wrist, both directions. Now you're gonna take that hand and you're gonna thread that needle four times four, three che one gave myself a nice adjustment there. Plan my hand down, step back, left foot, left hand, find yourself in that nice runner's lunge moving around. If you need to sweep that arm to the top, rotate out that wrist, both directions, take that hand and I'll thread that needle three times one. It's cute three or ready to go.

Plant that hand down. Step back, hold that nice high plank position. Relax those shoulders. Away from yours. Pull up on those quads and gauge that core or drive our knees right down the center and mount climber.

You've got right knee, left, knee, right left, right left. Slow to start to start to fire up your core. Now, pick up your pace if you can or you stay right where you are. I forgot to mention Shannon's arm modifier. You haven't figured that one out already.

I'm wide in that sense. Wash your hands back. Roll it up. Who? Who is?

Right? Two or three squats. So we get our legs warmed up, down, up, down, up right here. Next work team. Give me four more.

Four three two one. Now take that right foot. We're gonna lunge and we're gonna stand. We're gonna take the left leg, lunge it back, stand just alternating sp lunges. Easy, peasy, easy, peasy.

Love that. Making sure those legs are nice and warm. Give me four more four, three two one. Shake it out. Jump rope right here.

Shake out those legs. Oh my goodness. You guys, I'm already starting to sweat. That's kind of a problem I think. Come on, just wake up that body and I'll take you to a jack.

Nice and easy. Jack Shannon's got your low impact option. Sure do we can tap it out. Come on, you got it. 32 shuffle touch to the right shuffle touch.

Nice and easy. Nothing too. Crazy. You got this. So again, make sure you're thinking heavy in those weights today.

Challenge yourself. 32, take it to the center and you drive right here, drive, drive. So thinking about what's ahead. Are you ready and set? We are, we are ok.

Ready. Come on. Give me four more. 4321. Grab a quick sip of water.

Let's get into that workout. So we've got block one. All right. Four exercises, a wood shop with a lunge and a push up with a rope. Right?

Looks like this. We stay on the right side. One chop. We've done this before. Ok.

You're chopping though because I do see this all the time. Everyone tries to go this way for something, then they're all over the place. You're taking your weight and you're chopping towards the foot that's in front. So if you're not on the right leg, that's fine. Just chop towards the same leg that's in front.

That's all I'm asking. Ok, then we're taking it to the floor. You've got to push up two rows, ok. Push up two rows, 30 seconds of work. Then we got a bit of transition, which isn't much and we move on to the next.

Ok. There we go. Three, two, one chop, chop that wood. We're getting ready, ready for winter here in Minnesota. Don't say that.

Don't start that right. Come on, you got this halfway there. So you can move as quick as you want or as slow as you want. This is all up to you. That's right.

Three two one. All right. Keep that weight in your right hand. You're coming to the floor for a push up in two rows, sitting on the right side. Are we ready?

321. Give me one, push up, push up. She wrote. Do it again. Push up, two rows, push up and I'm staying on my knees growing that we to your hip.

Each time. Come on, lifting that elbow. You got it. Three, two, one. Stand it up.

Wood chop to the left side. You've got five seconds. All right. Left leg corner, we chop to the left. 321 chop and sand.

Now, smile. That's right because we're having a blast and your body is able to do hard things like this. Absolutely a gift. We have to be able to work out. Come on 10 seconds.

You got it. Let's go. Team one more exercise in this block and then we repeat. 32, one down to the floor. Push up.

I'm going to turn my ma ka. Yes, because I'm on my knees. I love it. Shannon. Ok.

So we got one push up, two rows on the left. Here we go. 321, push up, two rows, push up, two rows, push up, got it's flat on the floor. Hips and shoulders are square in that row. You need to widen your sands in that push up in order to do that.

Awesome work. Come on, I'm dropping my hips forward on my push up and then I put them back on that rope. One more. Relax. Woo.

All right. What chop to the right? All right. You do that all over again. OK.

One more time through those four exercises that we do our 2010 we add to one. Let's go chop. So smile fast and furious. That's right. Patty would say tighten up those ponytails.

Ladies and gentlemen, 10 seconds. Who looking good? 321 rest back to the floor. All right. Push up two rows on the right.

Come on. Set it up. Yep. You ready, ready? 21, you're on.

Push up to grow. Really targeting that back. Come on and that chest and your chest were hitting the front and the back. Yeah. Breathes looking good.

You've got this. Come on one more. One more ra stand it up. Awesome wood chops. Holy bananas.

Holy bananas. Holy smoke and holies. Writing hot in here today to the left. Let's go. We got it twisting through that trunk.

Slow down if you need to. Oh, hello. It's really hard for me to like, look down at my timer. Make sure I'm looking at you and I twist at the same time, we gotta keep our eye. We find a spot to focus on.

Right. Yes, a lot easier when you're looking forward. Seven seconds. Who 321, left side. That's right.

Come on. All right. Ok. You've got 4321 after this. We roll right into our 2010.

Awesome. You're gonna hold one dumbbell for the first cardio exercise. Let me get rid of it for that second one. Come on. We got this few more.

One more. All right. Stand it up. Fabulous. 2010.

All right. So squat with a twist right here. Let's go a twist and a little tap or hop option could be no dumbbell. You go all body weight if you prefer. Come on R two jacks, two kicks.

Here we go. 321. You're on two jacks, two kicks. Our true Ciavatta right here. Team.

Yes. 20 seconds to work. 10 seconds to rest. I'm sticking with that low impact. So I'm just not jumping.

That's the only difference. 321, rest my shoes on the RHT one more time. Do that. Squat twist. Yep.

And that jack kick 321. You're on squat twist. Come on, use your legs. Come on, sit down low coming all the way up and down. 321.

Rest. Stumble down two jacks, two kicks. We got it. 321 here on. Come on kick kick.

Come on, you got it. It's going. Yes, you can w 321 and breath and rest. All right. So now we actually like get a true minute of rest.

Ok? Yeah, check that one off the list. That's one. Let's go. Block 22.

We're up, block two is up. Squat. Push here I am with that dumbbell with a twist. You know all these compound moves. Woohoo.

That looks like this. She's making us think today. Yeah, we are including you, including me. Yeah. OK.

So we squat press stand, twist, so twist to the right. Then we're gonna squat, press stand, twist to the left. All right. And ok, 30 seconds to work. Got it.

Transition time. Then we got an elbow plank and two taps. We're going down the floor. Ok. 321 swat.

Press Dan with George ney. You can before new exercises. Yep. Four new things to smile through. That's right.

Yep. Shannon liked that one. I did four, three, two and one. Come to that floor. Put that, wait right out in front of you.

If you're coming to a forearm plank, you're gonna go right knee, right elbow, left knee, your left elbow, knee, elbow, knee to elbow tap, tap and timers on here we go. Need to elbow, need to elbow tap tap. Shannon's got, I'm tapping my knee, tapping my knee and then you have that option to still reach for it or I can hold my plank. Yep. Come on, you need an elbow.

You need a elbow. You got 11 seconds. 00, yeah, core is engaged. Keep everything to work. Tap, tap, stand it up.

Awesome. We hinge. We swing the dumbbell, we hinge and we stand. All right. It's a hinge squat hinge stand.

Join me. 321. Here we go. Hinge. Squat hinge stand, hinge squat hinge stand.

Keep going chin. I'm gonna turn to the side. Yeah. So it's a hinge squat hinge hand hinge. And as you squat you're using that momentum from the dumbbell and using your front belt to lift that weight.

Three, two one. W ok, so we're going single leg deadlift. All right on our right side. Weights in our left hand, we all know what a single leg dead lift is. Yep.

Ok. We are gonna balance and press that leg overhead or that weight overhead. Not your leg. Ok. You're sam, can, you probably could lift your leg.

That's gonna be a lot. I do it. But, ok, here we go. 321, single leg dead lift. Stand it up.

Press overhead single leg, dead lift, pressed overhead, single leg, dead lift. I've got my foot in a kickstand. Yep. Come on. Oh, what's up?

That one single leg dead lifts. Press and stand. Give me one more. I, we repeat all over again. All right, we got that squat.

Push the dumbbell forward. Hit, twist towards that knee in 321 of your on squat press stand, knee lift squat now. Push or twist towards the opposite knee. Come on, you got it. You got it.

Let's go twisting through that trunk using those obliques. Nine seconds. Oh, look, three, 21 rest. All right down on the floor. Need to elbow.

Need to elbow. Forearm. Plank. Tap, tap. Ok.

Here we go. 321 right, knee, left knee, right hand, left hand. Or really it does not matter. Right, what side you're on. It's just the same knee, same elbow.

Yep. Just alternating right through it. Yep. Oh, bloody arm right over the tip of your nose. Slippery.

Come on tap. Right. Tap, left. One more. Need elbow, need elbow tap, tap, right.

Stand it up. We got the hip hinge squat. So you did it once. Now we get to perfect it. Here we go.

Q one. You're on hinge. Squat hinge sand, hinge squat hinge sand, hinge squat. So hips go back, hips, go down, hips, go back. You sweeten sand.

Yep. Hello, Hammy. And we smile through it. Yep. Soft knees.

Last one right here. Stand it up. All right. Waits in our right hand. We're standing on our left leg, single leg.

Dead lift with a press overhead. Here we go. 321 here on. So this side a little trickier for me. Really got to think about that counterbalance.

Right. And again, I'm keeping in the six. Yeah. Even if you wobble, you're working, that's what that means. Sure does.

Ok. We go into our next 2010 right after this squat jump. 32, holding that one dumb bell. Here we go. Squat jump your feet together.

Essentially a squat jack with a dumbbell in her hands. Come on, you got a second. You got this, use your legs push through. You got five seconds left. 321.

Go down. Shuffle. Touch. All right. Going to the right in.

321. You're on shuffle touch. Shuffle touch. Shuffle touch. Shuffle touch.

Come on. Yes, you can. You got it. Come on. Come on.

Come on. We got this three my life. 321. Same thing again. Yep.

Squat Jack. Let's do it. If you got three seconds. 21. Hello.

Time. Woo. Goes fast. 20 seconds. We sweet if you call it a arrest.

Right. It's pen and I don't know that I call that arrest four 321 rest. Shuffle touch last time. Move on to block. Three.

Awesome. Let's go. Shuffle shuffle. Do you wanna pick up your pace? Awesome.

Do you wanna move a little slower? Awesome. Right. You do five seconds left. You got it.

321 rest. Wipe that sweat. Drink some water. Love it. Here we come.

Yes, I love it. Ok. Time is flying. Oh, we've done a lot. We have, we've done a lot.

Have done a lot like I said, tighten up those ponytails. Right. Where have we been and what have we done all of the things, all of the things? And we've worked our brains how making you think today? Ok.

So Steam Arm Steam leg. So the steam leg goes forward, dumbbells in the steam arm. So it's a reverse lunch curl stand and press. We're gonna stay on the same side. Lunge curl in that lunge stand, press and the second time through will go on to the left side.

Ok. Got it. Then we know a second exercise is a sprawl and we're going to alternate hands when we stand up. Ok? Ok.

So a little bit of a heart rate. Power move. Move. Yeah, all the things. Ok.

Then I'll show you what the other two are. All. Move on. Ok. 30 seconds to work.

10 seconds. Here we go. 321. Let's go. Lunge curl, press through that foot, stand, lunge curl, stand, press, lunge curl, stand, breath, lunge curl stand, press nice work, lunge curl stand, press Get ready for that sprawl with you picking up that weight.

Ok. Yes, here we go. Wipe those hands off that right. 321. We're on sprawl.

Shannon has your modification. Yep. I'm still making that level change. I am keeping my feet on the floor as I stand. If you really wanted to go crazy, you could jump.

But these exercises were designed for more strength focused and then we go cardio in those 20 tens. Come on. You can also and exchange which hand I love it. 321 rest, two pulse curtsey, two pulse regular squat with that one dumb bell. Right?

Ok. We're gonna put our right leg forward, left leg back. Two pulse curtsey to pulse squat to hold it. 3212, pulse. Cursey, two pulse squat.

Two pulse curtsey to pulse squat. Stay low and loaded. Come on. Yes. Hello.

Quads now. Yeah. Yes. W hopefully you didn't do anything else before that. Right.

At least not any leg. Right. Exactly. Come on. 321 rest.

I'm gonna pick up heavier. All right, we're going centric overhead tricep, dip or extension. So it's 321 extend. Ok, that's where we're going. Three that counts down one to extend.

321 or on down. 321. Extend 321. Extend. Touch your booty and smile.

Yep. Catch up right here. Breath in 321. Extend Extend 321 extend. Last one.

Extend. Awesome work. Put it down. Ok. You know what?

I think we're gonna go through the block 31 more time and then we're gonna end up with our 2010. Ok. Wham bam. Ok, let's do it. Let's go.

Here we go this time. Wait is in our left hand and we lunge back with our right, our left leg stays forward and we curl at the bottom 321 lunge curl sand, press lunge curl stand, press plunge curl stand dress lost my balance there. Curling at the bottom of that lunch. Definitely more challenging than if you were to stand and curl. Staying on that same single side.

32 once for all with that weight. Hey, here we go. Team you're on in four, 30, my gosh. I'm so sweaty. 21.

It's really quite sexy. Find yourself lucky to be at home and not here has Shannon getting flung. She's sharing it with me. Yeah, since you don't sweat, I'm sweating. It's the lights.

Yep. It's just the lights. That's all good. Come on team, we're all pick up that weight. So I'm still making that level change this time.

I'm not going all the way out to the floor. I love it. Choices. You can do it. Here's how right to one rest.

Keep that weight in your hand to pulse. Cursey. Two P 321. Let's go to pulse cury to pulse squat. Stay low on those.

Like come on. Come on, smile because we're almost there. Yes, you are almost through. You are. You are.

Oh my gosh. Really? It is so sweaty in here today. Come on. You got it.

12 seconds. Yes. Feel those legs keep them loaded. All right. Eccentric tricep here on in 3213 down.

One up. 321. Extend 321. Extend 321, extend 32 We've got our last set of 2010 right here in five four, three 21. Put that weight down.

This one drops. Awesome. And skaters 321. Let's go. L drops.

Come on, you got this 20 seconds. Come on. Come on, we got this. Yes, you can. You're doing great.

Four seconds left. 321 10. 2nd is skaters contest. Come on. 32 to the right.

I'm saying. Come on to myself. Two. Come on, you got this. You got this Tara, you got to do it.

Come on now you got it. Five seconds left. 321 rest. Last time, one drops you got five seconds. Breathe 321 down and up.

Come on. Use those legs. Drive that heart rate. You got it. You're almost there.

Yes, you can feel those legs. Yes. 4321. Rest skaters. And we're done four seconds.

321. Let's go skate skate to the finish. What do you got left? The finish line? Come on, come on, come on 10 seconds left.

If you do anything for 10 seconds. Yes, you can. 4321 and that you guys. Oh, I'm out of breath. Nice job that you guys one dumbbell hit number four with the beautiful Shannon.

Thank you, Tara. You're welcome. Nice job. Ok, so I hope you're out of breath. Yes, I hope that was a challenge at the end.

It should have been. You should have been pushing yourself to get to that like uh, ok, so let's just take that arm, bring it across your chest, bring the heart rate down, stretch it out real quick. 30 minutes. Yeah, strength cardio. One dumbbell, one dumbbell.

So maybe you're with friends and you gotta share the weights. Yep. Great one. It still be a travel workout. You just gotta bring one weight in that suitcase in that suitcase.

Just one might take up your whole, your whole weight limit. It's all right. I don't know about you, but I definitely don't pack a blade. No. Right foot.

Right hand right here. Give those pods some love. Cross it over the back way to go. Team. I'm so proud of you.

If you liked one dumbbell, hit four, check out three. I did three and I actually don't know if we did one and two. I don't remember. I don't know either. So, but there's three other option.

Uh huh. You can string them together, look at you and string it just, you know, work out all day. I think the last one I did though was 45 minutes. So it was a little bit longer. This is one of the shorter ones.

All right. Put those feet together. Take a big inhale, exhale, do it one more time, big inhale, exhale. Give yourselves a round of applause. You guys were amazing.

Thank you so much for joining us today. I hope you have a great day and we'll see you later. Thanks guys.