Day 27 of the Beginner Babe Challenge: a 10-minute equipment-free HIIT workout with side lunges, squats, and jump squats. The trainer offers modifications for every fitness level and pushes back against negative self-talk to keep you moving.
Hey hey! We are back in the Movement by MJ studio and I'm so excited to be here with you today as always. We have day 27 of the Beginner Babe Challenge about to go down and today is your HIIT cardio. So we're gonna get that heart rate up in a short amount of time and trust me, you're gonna feel amazing after. The best thing about this is you need absolutely no equipment, so just you and your body. I do have some water, so if you want to bring that in, bring it on in, but besides that, all I need you to do is complete this workout with me and then I want you to send me a sweaty selfie with your challenge calendar checked off. If you haven't gotten that calendar yet, Be sure to opt into the challenge. I'll send it directly to your inbox. All right, sound good? We got 4 moves, 2 times through, for just a quick effective workout. Let's hit it together. We're going to start with our feet shoulder width apart. Arms are going to be by our sides. We're going to drop down, we're going to bring that knee up to elbow, drop down, leg goes out to the side, drop down, knee comes to elbow, drop down, we open up that leg. All right, we are on. Knee comes across to work those obliques, out to the side to work those glutes. Full body HIIT coming up. Trust me, this one is going to be a good one. You're going to leave here nice and sweaty, feeling good. If you need to modify at any point, just take that air squat, drive that knee up, drop it down, drive that knee up. Either way works. We got about 30 seconds here before we come into a side lunge. We're going to bring our knee to our elbow with that one too. This is loosening up everything right here. Good, squad, stay with it. All right. Starting off strong today. I'm feeling the workouts from earlier this week. Maybe you are too. 10 seconds here, and we're gonna come right into that side lunge. I got some modifications if you need it. In 4, in 3, and 2, and 1. To the back of your mat, you're going to come in the center, to the right. If you need to modify, just right here, side lunge. If you can come all the way up, try that knee to your elbow. 30 2 seconds a side. If it's too much, just pause right here. To the side, bring it up. If you can go advanced, to the side, drive it on up. Yes, working that core. Good work. Good, working those quads. Drive it up. We have about 10 more seconds on the side before we switch it up. Make every second count today. We don't have that much time together. We push in 3, in 2, and 1. My heart rate is up, maybe yours is too. This side might feel a little bit better than that other side, just depends. Good, drive it on up. Nice side lunge. We get ready for a center hold squat. So like I said, today it's just 4 moves, 2 times through. We can do it, we got You got it. For 5 and 4 and 3, 2 and 1. Roll your shoulders back, feet shoulder-width apart. Drop that booty down, hold it right here. So I will say the hardest part about fitness and movement is the mental component. Sometimes we get in our own heads, we get ourselves filled with negative thoughts, negative self-talk, the I can't mentality. But I'm telling you right here today in this room, you can and you will. A little bit lower. Come on, we hold this squat. Remember those wall sits back in the day? This is just like that. Keep those shoulders rolled back, chest isn't dropping forward. Come on, we're sitting back in that chair. Quads are feeling this. We're staying balanced, we're staying positive, we're in it together. Hold it here. Good. All right, we're gonna get our cardio in. We have crisscross jump squats. If that's too much you, you got basic air squats. Sound good? All right, we explode in 3 and 2 and 1. Quick blast, crisscross drop, crisscross drop. Yep, that's right, come on, it's only 8, first 7, first 6. That's right, stay with it. 4 more, for 3, for 2 and 1. Walk it out real quick, take a second if you need a little bit of a breather. All right, we're gonna drop right back Coming in to your squat, knee drives up, drop down to the side, drop it on down, knee comes across, drop down to the side. Yep, again, nothing to rush here. Take your time. Let's make sure that form is on point, driving that knee across, dropping that booty down, extending that leg wide. 15 more seconds. I'm telling you, like I said, my quads are feeling the beginning of the week here. All right, side lunges on deck in 4, in 3, in 2, and 1. Starting on the right, shoulders roll back to the right, bring it on up to the right. Feel free to drive it up, either one works, just depends where you're at in your fitness journey. Me how you're feeling today. To the side, bring it up. Speaking of how you're feeling today, have you checked in with yourself? How are you doing? How are you feeling? We got it. Maybe you try a couple of the advanced move. Yep, 7 seconds. On to the other side in 5, in 4, that's right, in 3, 2, and 1. Step it The left side goes long. Drive it up. I don't know why for me, but this left side just feels a lot better than the right. Come on, we have a few more minutes together, so think about what you've gotten out of this workout so far. There's no way that you feel worse than when you walked in here. 99% of the time you're going to feel a little bit better. All right, we got that center hold in 7. Drop down, drive it up. Yep, it's 4, 3, 2, and 1. Shoulders roll back. Here we go, dropping booty down. That mental toughness, like we said, that's really what we're working for, because at the end of the day, when you're mentally strong, you understand how capable you are of doing anything. It all starts within the inside. I always say, sure, we want those muscles, we want to look good, all that fun stuff. But if you don't feel good, nothing else is going to change. We got to start with the inside before we go external. Okay, start here, a little bit lower. All right, you got your second Cardio Blast coming up, but I want you to stay a little bit lower here first. You got 15 seconds before we go into your Cardio Blast. Down a little bit more. Sweating, I know. Good. Are you ready? This is where we finish today. We get ready in 5, In 4, come on. In 3, in 2, and 1. You crisscross jump squat or you air squat, either one works. I'm gonna add on just a bit. Yep, we got it. In 5, in 4, in 3, and 2, and 1. Hold, drop down, pulse. It's 8, this is where we finish. In 7, in 6, in 5, 4. Come on, squat for 3, 2, and 1. Walk it on out. Day 27, full body HIIT. Hopefully that hits you in all the right spots. Hopefully, like I said, you're feeling a lot better than when you walked into this room. Hopefully you broke a sweat, you built that mental toughness, and I'm so excited to hear about it and see it. So send me that sweaty selfie. Check off that calendar, and I will see you for day 28. Have a good day.
