In this 10‑minute, equipment‑free full‑body workout, MaryKate Schmidt leads the “Beginner Babe Challenge” on Day 11. The session consists of five distinct moves (curtsy reverse lunge, walk‑out push‑up, side‑to‑side squat, walk‑out shoulder tap, and mountain climbers) performed twice, each for roughly one minute with built‑in active‑rest transitions. Throughout the class, MaryKate offers progressive options—pulses, added jumps, slower or faster tempos, and weight variations—so participants can scale intensity. She continuously motivates viewers, asks for “sweaty selfies,” promotes the challenge calendar, and encourages subscription for future workouts. The tone is upbeat, instructional, and community‑focused, emphasizing consistency, accountability, and the feel‑good payoff of completing a quick, full‑body sweat session.
Chapters
Hey hey squad, we are back in the Movement by MK studio and I am so excited to sweat with you here today. As always, we have day 11 of the Beginner Babe Challenge and we are rocking full body today. So I love a full body sweat sesh. I think it is so effective and honestly it just challenges me so much, which is why I'm so excited about today because you're going to be here right by my side and we're going to do it together. So this workout is 5 different moves, 2 times through for about a minute of each move. So we are just going to check them off one by one. Do not forget to send me that sweaty selfie after class. Make sure you got your challenge calendar. You can do this workout without any equipment, which is so nice because you can pick it up any day of the week. If you haven't gotten your calendar yet, make sure you subscribe. It will get sent directly to your inbox. Sound good? All right, let's go. Day 11, give me a double thumbs up, let me know you're with me. And we are going to start right here, standing up tall. Roll your shoulders back. We're going to bring it in to a reverse lunge. You're going to step it on up and you bring it into a curtsy. You bring it on up, bring it into reverse. Let's go, your minute is on. So this is a move that I love to include in a lot of my workouts because it is a quad blaster, glute blaster, engages your core, really works it all. Let's go! And of course, it's a move that we can progress with, whether you want to pulse it out, you want to add weights, you can really evolve with this move. We got 4 seconds on this side. In 3, in 2, and 1. And when I say progress, we switch to the left side. I'm going to add on throughout this workout together, so our progression will be pulse outs, and our second time going through the moves. Come on, 15 seconds on this side. Left leg comes back, bring it back into curtsy. We're going to come into a walkout lay down push-up. 8 seconds. In 7, back of the mat. In 6, good. In 5, 4, 3, 2, and 1. So you're going to come to the back of the mat, feet are about shoulder width apart. You're going to walk your hands out down to a pretty plank. You pause here for just a sec. You lower yourself down, extend your arms long, push yourself up, walk it up to the top. Option to add on a jump squat and walk it on out. So like all my workouts, lower down, it is a progression. If you want to take it, you can take it. If that's too much, come on up, air squat. Let's go, 30 seconds here. Well, I can already tell this 10-minute workout is gonna fly by. It is gonna feel so good after. Come on, 15 seconds. Yup, walk it on out. Lay yourself down, extend those arms long, coming into a side to side squat. In 5, in 4, you meet me on your feet. In 3, in 2, and 1, back of the mat. We roll those shoulders back, side to side, staying low the whole time. Option to add on a jump squat, side to side. Good. So I want you to imagine we have a rope in front of us. We're not above that rope We're below it the whole time. Again, you have that option to add on side to side, taking this move as fast or as slow as you need. You're about halfway. Good. I'm telling you, full body blast right here today. She is short, she is sweet, she is effective. Come on, 20 seconds. We're gonna be back in a walkout. This time you got a shoulder tap. Things are really going to start turning up. 10 seconds, so I want you to start giving it all you got. In 5, in 4, in 3, in 2, and 1. Back to the mat, walk it on out. Once you walk it out, you give me 1 shoulder tap and 2, walk it back up. Option to reset at the top, walk it back out. You have 45 seconds here, and for your remainder, 15 seconds of this move. We are in all-out mountain climbers. You're gonna get a quick sip and then we start it from the top. Let's go! This is a goodie. We're not messing around. Good, you are literally crushing it. You got 10 seconds before we hold pretty plank and go into your 15-second climb. We got 5, 4, 3, 2, and 1. Come and hold this pretty plank. Hold, nice flat back. Criscross climbing out, 15 seconds, all out. Come on, booty stays low. It's a quick 15 seconds, you can do anything for 15 seconds. You're already in 8, 7, 6, quick sip in 5, 4, 3, 2, and 1. Take a quick sip if you need it, quick, quick sip. Take a sec, walk it on out, and we are going to start it from the top. But we are progressing this time. So let's go. Your right leg is going to come back, you drop down, bring it over to the left. Stay low, you drop down, bring it over to the left. That is just a progression. If that's too much, you take the step up and pause. If you're with me, you're down and over. 30 seconds starts here. We are on. So it's a little step behind, a little step to the side. Yep, this left glute is gonna be on fire. Good, 15 seconds. And of course we're gonna hold it low and we're gonna pulse it out. Come on, 5 seconds before your pulse. We hold reverse in 4, in 3, in 2, and 1. Hold reverse, roll back your shoulders, drop down, pulse. 8, 7, 6, burn it out for 5, 4, step up in 3, in 2, and 1. Step it on up, left leg goes back. Good, option to reset. Into your curtsy, or option to hold it low and over to the side. Your 30 seconds starts here on this left side. It's a little tap behind to the side. Yes, your full body blast is in full effect. How are we feeling? Day 11. Come on, 20 seconds before we hold for that 8-second pulse. You can do this. Yes, that's right. Breathe. Are you ready to pulse it out? Come on, just think about it. You can do anything for 8 You got this. We going to pulse in reverse in 4, in 3, in 2, and 1. You drop down in reverse, roll those shoulders back, drop it down. 8, 7, 6, come on, I know you're out of breath. 5, I know it's burning. For 4, for 3, 2, and 1. Walk it out for just a sec. Let's go, we bring those hands on down. We walk it out into our lay down push-up for our active rest. Extend your arms long, push yourself up, walk it on back. You have 4 and a half minutes of work left. That is it, come on! So I talked about progressing, we are going to progress through these moves. So as you walk up, feel free to add on that jump squat. Walk it on out, drop it on down. Good, you got 8 seconds. We come into your low side to side squat in 5, in 4, in 3, 2, and 1. I'm with you right here. Come on, shoulders roll back, lower, lower, lower to the side. Let's go. Good, we add on jump squat. If you want it. If not, you're just side to side. 1 minute of work leads us in to our walkout shoulder taps, leads us in to our progression of those mountain climbers. First round, you went 15-second mountain climbers. Second round, you got 30 all out. 30 seconds here. Come on, day 11, you can do this! That's right, creating that consistency, that routine. 15 seconds. It feels good to show up, I know. We get ready, we walk out, shoulder taps in 5, in 4, in 3, 2, and 1. Take a sec, walk it on out. You have basically 1.5 minutes left. Shoulder tap, walk it on up, jump squat it out, walk it on out. Nice squared off hips. Shoulder tap for 1 and 2, walk it up. 45 seconds before you're all out. 30-second mountain climbers. You're gonna leave here so sweaty, so out of breath, so happy that you showed up. 25 seconds. Good. Keep that form on point. Walk it on out, getting ready for your 30-second climb. Let's go, we climb to the top. Are you ready to stay with me? You're gonna hold that pretty plank in 5, in 4, in 3, in 2, and 1. Let's go, pretty plank, we hold. Crisscross climbers, 30 seconds. Here's your 30-second climb, let's go! This is where we finish this class, but we're not done here, right? We are on just on day 11 and we are continuing to climb through the challenge together. 15 seconds, a little bit faster, a little bit lower. Come on, drive through it! 8, 7, 6, 5, we cross that finish line for 4, 3, 2, and 1. Another workout done and dusted. If that one didn't get you sweaty, I don't know what will. That was a killer effective workout. I feel so much better than I did 10 minutes ago. I hope you feel the same. Just remember to stay accountable. Send me that sweaty selfie. I know how feel— how good it feels to say that you did what you were going to do, and you, my friend, just did it. So good work. I will see you for day 12. Have a good day.
