10 Minute Plank Core - Beginner Babe Challenge Day 19

Hey hey squad, we are back in the Movement by McKay Studio and I am so excited to be here with you today. As always, we have day 19 of the Beginner Babe Challenge going down, which is your plank core series. So I have talked to you about baby steps leading to big results, and I'm somebody who— I believe in the foundational movements that will progress you to again create that lifestyle that you want and that consistent routine. Because if we don't have the basics down, it's like, how can we advance? So I'm all about taking things one day at a time, one step at a time, and I think planks are like the foundation of core work. So, plus they're super challenging. So I'm really excited that you're here to do it with me because I need the extra accountability and motivation. And maybe you feel the same way, you're like, oh, I'm so glad MK's by my side. So remember, day 19, let's check off this workout when you're done because that makes you feel accomplished. Send me the sweaty selfie that holds you accountable. If you don't have the challenge calendar and you're new here, make sure you subscribe. I'll send you the email right in your inbox. All right, you guys ready? Give me a double thumbs up, let me know you're with me, and we're gonna come down on the mat. So we are going to start off into a basic side plank. If you're new in here and you need something to modify, I just want you right here driving in your knee and tapping it out. If you are progressing, I want you to come on up into this pretty plank. Your gaze is going to be forward, your hand's going to be protecting you here, your shoulder is going to be nice and aligned with that forearm directly underneath. Good. Now I know it might seem basic, but again, we are building that foundation right now so we can continue to evolve over time. Keep Nice and flat right here. You got 30 seconds on each side. Yes, core! Good. Of course we're going to advance this move just a little bit if you want to. So if you want to, you're going to stay here if this is good for you. But if you're like, MK, let's turn it up a little bit, you're going to drive this knee in. Okay, that's right. It's 8, 7, first 6, 5, keep your hips up for 4. 3, 2, and 1. Down on your booty, keep your feet into a V, roll yourself on down, roll yourself up and twist. Bring yourself down, bring yourself up and twist. Bring it down, bring it up, twist. 45 seconds, then we build on to that opposite side of your plank. Slow and low impact today, which is totally cool. I know maybe you're in the mindset of being like, I need an intense workout every day, but I'm here to remind you these basic movements really will build your strength and stability over time. Good work. So we're gonna advance this move just like the other one. I want you to lay it on down here. Right leg lifts, drop down. Left leg lifts, drop down. Right leg lifts, drop down. It's 8. Good. 7. That's right. 6. We come into that side plank on the other side. In 4, reach. 3, good. For 2 and 1, flip over to that pretty plank on your other side. Left forearm is down. We come on up, we protect that neck, gaze is forward. We keep it here, 30 seconds. Your final 8 count will be driving that knee in. Remember, if you need to modify, you're right here driving knee in the elbow. If you're with me, you're in that nice pretty plank. Good. We're gonna bring in that 8-second count. That's right, your 8-second count is about to be here. 4 seconds, for 3, for 2, and 1. You drive in, it's 8, for 7, hips stay high, in 6, in 5, good work, come on, in 4, you got it, in 3, in 2, and 1. You're back down on the booty, you roll yourself down, feet come wide, you roll yourself up to the top, you twist, trap down, Bring it up, twist. Holy oblique! Yep, good work. Add in that twist at the top. Oh my goodness, you guys, my abs are literally on fire. We got it. We flip over, we advance into a full plank because that is what my classes are about— building up, right? So we started with the side, we advanced to the knee in, we come here, but we advance this move first before your Reach, you got 3, for 2, and 1. Right leg comes up, good. Left leg comes up, yep. Reach for 8, for 7, flipping over, pretty plank. In 6, in 5, in 4, woo! In 3, in 2, and 1. Roll it on over into your pretty plank. 5 seconds to get here. Forearms are tucked in tight, booty's nice and low, not up here, nice flat back, drop those hips down. We advance here, full plank, 45 seconds. Hey, come on, if you want to, side to side, little dip. Yep, again, there's always an option to advance. Here we go, can you stay with me? 30 seconds. Hey, quick dip is coming up, you got it. Stay the course here though. I know it's tempting to want to put that booty up to the ceiling or sky, but I want it nice and flat. Drop it down just a bit more. 20 seconds, that is Stay with me here, babe. Lower down just a little bit. You get a quick break before we come right back in from the top. 8 seconds, 7, 6, water break in 5, 4, come on day 19, 3, 2, and 1. Roll it up, quick, quick sip. I'm telling you, these workouts, they are so killer, so effective. Grab that sip. We're gonna come right down, right forearm, okay? All right, let's start it from the top. 30 seconds a side. Again, if you need to modify, you're right here. Drive it in. If you're with me, your 30 seconds starts. We are up, let's go. Nice straight aligned spine right here. Good, protect that neck. 30 seconds, it starts. Feeling it in your shoulders as well. Good. Again, everything's nice and straight here. 20 seconds, and then you got 10 seconds of knee-ins. First round you did 8, now we're at 10. That hits in 3, 2, and 1. Drive in. 10, for 9, good for 8. On your booty, working for it. 7, drop down. And 6, 5, 4, don't drop. 3, 2, and 1. Now you can drop. Legs come wide, roll it on down. Arms extend above your head. Big little stretch real quick. Big deep breath inside out. I need you to come on up and reach it out. Drop down. 45 seconds here, then we go on to your left forearm. This is a quickie but a goodie, you guys. Work your way on up. 30 seconds. You know we're gonna add on here this time. Same thing, we got 10 to add on. You meet me there in 5, in 4, in 3, in 2, and 1. So right leg comes up, reach. 10, for 9, for 8. Who else is feeling this? I got you. For 7, for 6. Come on, reach. You got it. Little movements. For 5, for 4. On left forearm. In 3, in 2, and 1. Roll yourself up. Come on to that left forearm. Everything is nice and aligned. Lift yourself up. Good. Bring it stacked right here. Nice straight spine. 30 seconds, 10 seconds to knee in. Again, everything— shoulders are aligned, hips are lifted high, everything's nice and stable. If you need to modify, take the modification. If you're ready to drive that knee in, you got it going down. 8 seconds, you drive in. In 7, in 6, stay with it. 5, For 4, let's go. Are you ready to advance? In 3, 2, and 1. Drive in, 10. Good, bring it in for 9. We got 8 together. I am shaking, I am quivering. It is hard, it is tough, but we're gonna get through it together. 5, 4, on the booty. In 3, 2, and 1. Drop it down, let's go. So close to the end. Coming on up, twist one more time through. One more pretty plank after this, and that is it. Core is on fire. We twist it out. You have your 10 seconds of reaches coming up in 5, in 4, in 3, 2, and 1. I know you probably just want to lay here, but come on, reach. It's 10, for 9, it's tempting to quit, for 8, Let's stay with it. Reach for 7, we got it. For 6, we power through together. In 5, we flip over in a pretty plank. In 4, in 3, in 2, and 1. Flip it on over, here you go. 45-second pretty plank. We get a little bit of pep in our step. It's 45 seconds, that is it. We drop those hips nice and steady, your gaze is down. If you want to add on you start with that side to side dip. That is your option. 45 seconds to finish day 19 core. Think about how satisfied, how accomplished you're gonna feel after this workout. You did what you said you were gonna do, and you're gonna send me your calendar to check it off, holding yourself accountable. As your trainer and your leader, I am here to guide you every step of the way. My community is all about accountability. I want you to feel heard. I want you to feel seen. And the only reason I'm gonna know that is if you share with me. So let's open up. Come on, we got it. 15-second push. Come on, we finish here today, day 19. Stay with it, you got it. It's 8, first 7, first 6, we power through for 5. 4, 3, 2, and 1. Roll it up, shake it on out. That was a doozy. Arms and abs, core, literally everything. Thank you so much for joining day 19 and crushing that plank series with me. I might just lay down right here. I'm sure you feel the same way. But again, don't be a stranger. Send me that message, that email. Let me know how you're doing and most importantly, how you are feeling. I will see you next time for day 20. Good work.