10 Minute Quad Burner - Beginner Babe Challenge Day 22
MaryKate Schmidt leads a 10-minute quad workout with four moves done twice, using no equipment or light dumbbells. She cues proper form on knee alignment and core engagement, alternating lower and higher impact variations throughout.
Chapters
Hey, we are back in the Movement by MK studio and I'm so excited to be here with you today for day 22 of the Beginner Babe Challenge. You have a killer leg sesh right in front of you and the best part about it is it's 4 moves, 2 times through. You can do this with absolutely no equipment or if you want to, you can feel free to add in a pair of dumbbells to level up just a little bit. I mean, you've already come 22 days so I know that you can handle it. So of course, as always, I want to know that you did this workout. So I want you to tag me over on Instagram after this, send me a sweaty selfie that you're proud and accomplished and check off that workout next to all the other workouts that you've done. If you haven't opted into the challenge yet, no worry. Be sure to subscribe. I will send the workouts in your challenge calendar right into your inbox. All right, we are ready to crush this day together. Let's come to the back of your mat, and we are going to start out with our feet shoulder-width apart. We're going to roll our shoulders back, we're going to drop down into a low squat, we're going to come side to side here. So you're going to add in a punch here to just level it up just a bit. Side to side. Like I said, you can do this workout anywhere, anytime, absolutely no equipment. And it's quick, it's effective. We got some higher impact moves and then we got some lower impact. Let's go, punch it on out. You got about 30 seconds here, then we're going to come into a reverse lunge knee up. Good. What you want to focus on is staying low the entire time. It's very tempting to pop up. Punch it out and release it all. As you progress throughout this challenge, punch it out. Think about how, again, you can start adding in those weights, whatever you feel good with. We're gonna pop it up in 4, in 3, and 2, and 1. We're gonna roll our shoulders back, start on the right side. You're gonna drop down this right leg, bring it on up, drop it back, bring it on up. Good. Feel free to step it back, pop up if you need a break, but you're coming on back driving that knee up, keeping an engaged core the entire time, which will help you with that balance. Good, bring it back. Yep, I know you want to add on here. I know you want more of a challenge. Come on, we get ready, we add on a pulse. It's 4, for 3, for 2, and 1. Hold it here, roll your shoulders back, drop down just a little bit lower. Good. All right, we pulse. It's 12 seconds. Yep, a little pulse for 8. Quads are on fire, feeling the burn. It's 4, for 3, for 2, and 1. Turn and face towards me. Feet are out wide, roll your shoulders back. We come on to a goblet. Yep, and then we work our way to that other side on the left. Good, toes are pointed out, booty drops down. Good work. Drop it down, bring it up. We get ready just like that other side. We're gonna pulse out in the center. Good. We got about 5 more reps together, and we hold it down. We gotta goblet pulse in 3, in 2, and 1. Hold it here. A little pulse for 12, 11. Inner thighs. Yep, I feel it. It's 8, 7, 6. We shift over to the left side in 4, 4, 3, 2, and 1. So turn, come on up, left leg drops back, drive it up, drop back, drive it up. So I know you're being tested with your balance, and that's okay. If you need to shift back, you can come on up and pause. But if you can, reverse, step back, drive it up, focusing on your breath the whole time. Good, we got it. We pulse on this side, follow my lead. We pause. Are you ready for that pulse? Come on, you got it. We hold in 3, in 2, and 1. Drop back, roll your shoulders back, drop down. Yep, 12 seconds, you got it. Come on, little movement. Yes, day 22. It's 7, 6, For 5, you're trying to face towards me into that goblet. In 3, in 2, and 1. Point those toes out, roll your shoulders back, drop it on down. Hello booty burn! Yes, legs, we got it! So I know your heart rate is elevated, I know your quads are on fire, I know your booty's feeling this, but just think Wow, does it feel good what you can accomplish in 10 minutes, what you can feel in 10 minutes. Good. All right, you're stretched out now, you're warmed up, we're ready to turn things up. Feet are going to turn and face towards me in 5, drop it down in 4, in 3, in 2, and 1. Have your feet face towards the front. The feet are shoulder-width apart. Drop it down, drive your knee up for 1. Drop it down, drive it up for 2. If that's too much, you're right here standing, still doing the work. If you're dropping down, knee comes across. Good. All right, you got about 5 minutes left. That is it. So you know what's coming back. We got our side to side. Low squat, add on a punch, which I know this time you're already feeling yourself. You're more into it than you were a few minutes ago. Come on, drive it up. Yep, 4 more. We're at the back of the mat in 3, drop down in 2, and 1. To the back of your mat, shoulders roll back. All right, let's go side to side. Remember that imaginary rope. Punch it out. We're not hopping above it, staying below, feeling that burn. Add in your punch. 30 seconds here. Good. When you put them together, these 4 moves, they're challenging, but you're so accomplished because you're like, okay, I know the 4 moves, I'm gonna check them off one by one. That's right, you're doing great. Punch it out. I know you're ready for that quad burner again. You're like giving the reverse knee up. We got it together. It's 3, 4, 2, and 1. Stand on up, shoulders roll back, right leg drops back, drive it up. Feel free again, bring it all the way up, whatever feels good. Focus on your form. Good. This left knee isn't coming in front of that toe. Again, our core is tight. All right, are you ready for your pulse out? We add on pulses in 4, in 3, in 2, and 1. Drop down, roll back those shoulders, lower. Good. This time it's 10, for 9, for 8, 7, 6, 4, 5, 4, 3, 2, and 1. Stand up tall, open up those legs a little bit wider than those shoulders, point those toes out, drop it on down right into your basic goblet. But of course we add on. Yes, I know you've already advanced through this program, through these days, so I know you're ready to turn that dial just a bit. I wouldn't give you anything you couldn't handle. All right, we got 4 more together. We hold and pulse in 3, in 2, drop it down for 1. Hold a little pulse, inner thigh burn. This time it's only 10. For 9, we switch over to the left. And 8, 7, burning for 6, 5, for 4, 3, 2, and 1. Step it up. Left leg goes back this time. Drive it up, shift it back. A little bit out of breath, heart rate's elevated. Good. Remember, anytime you need it after this class, you can always pull up one of our stretches, or tomorrow is our stretch day. Good. We pulse in 4, in 3, 2, and 1. Hold it back, roll back, lower. As always, 10 seconds. For 9, for 8, 7, 6, it's 5, 4, 3, 2, and 1. Stand up tall, open wide. One more time, drop it on down. Thinking about how even 4 moves is difficult, but it is better than nothing. Sometimes we come up with these big ideas in our heads that we need a 60-minute workout or to work out 6 to 7 days a week, and you can get in a good effective workout quickly All right, 4 more and we hold. Impulse in 3, in 2, and 1. Hold it here. Pulse, 10, 9. Quads on fire, inner thighs, I know. It's 6, for 5, for 4, for 3, 2, and 1. Stand up tall, here we go. Feet are towards me, we flush it out, drop down. Drive it up, drop down, drive it up. Your final 45 seconds right here. Remember, if you need lower impact, just stand up tall, crisscross it out. If you're high impact, booty is down, drive it up. A little cardio burst without the jumping. Yes, come on, day 22, let's go! We're finishing this workout strong. Yep, drop it down, bring it across. You can do it! We charge through to the end. We're in those 20 seconds left. Bring it up, engage that core, tap it out a little bit further. Come on, you're so close! Keep pushing here. Can you go? 9 more seconds. For 8, finish strong. It's 6. For 5, for 4, 3, 2, and 1. Walk it off, you guys. Good job, good work. Take a second here, catch your breath. Day 22, you are done and dusted. That one snuck up on me. Maybe you feel the same way. But remember, we got our stretch going down, uh, in a few days here. So send me that sweaty selfie, day 22. I will see you tomorrow.
