10 Minute Strong and Lean Arms - Beginner Babe Challenge Day 9

Hey squad, we are back in the Movement by MK studio and I am so excited to start with you here today as always. So today we have day 9 of the Beginner Babe Challenge and today is all about strong arms. So that is one of my biggest things as a trainer, it is really hard to build strong arms and I really struggle with upper body, but what I've learned is in order to get better at things you really need to do things that make you a little bit uncomfortable and and that challenge you mentally and physically. So today's workout is about embracing the challenge. That's what we're going to do together. So we got 4 moves, 2 times through for about 10 minutes of work, focusing on that upper body strength. So, you know, as always, you can pick up this workout, do it in 10 minutes on any given day that you want, or if you're following the Beginner Babe Challenge, make sure you download the calendar just below. It'll get sent directly to you. And then after this class, you can send me that sweaty selfie. Tag me over on Instagram, Movement by MK, and let me know that you did this workout. You excited? Day 9, come on! All right, give me that double thumbs up, let me know you're with me, and we are going to start. Going to get your timer set up, and we got 10 seconds to get after it. So your feet are going to be about shoulder width apart. We're going to shift those hands on down to the mat, and we walk our way into a lay down push-up. So you're going to slowly lower yourself down, arms are going to extend long, you're going to push yourself up. If you need a modification, you're going to drop down right here, bring it back. We are on. So arms are going to extend long, elbows are tucked in tight, push yourself up. What's important here is that your elbows are tucked in tight, your core is engaged, and you're lifting up from that upper body and core strength, not from your lower back. You're not hyperextending. So it's one slow movement. Arms extend, push it up, gaze is down. Bring it forward. So we got push-ups to focus on today, we got some tabletop core, then we're gonna go into planks and end it with a little tricep push-up. We got it in 8 seconds, in 7, in 6, for 5, for 4, 3, 2 in one. You shift your hips back, right in, and then you're going to bring it forward into tabletop. The right arm is going to extend long, left leg kicks back. Drive it in, kick it back. So I do this exercise in a lot of my classes, in a lot of my in-person events. I'm not going to lie to you, it takes everyone a second to get set up. So your arm comes in at the same time your leg does. It's a struggle because this is a balancing act. We're focusing on strong cores. That's what's going to tie everything together. Kick that leg back, drive your arm in. Switching sides in 3, 2, and 1. Right leg's gonna kick long, left arm follows. Tuck it in and crunch. Extend. Yes, you are killing it today! Day 9, here we are. You got 10 seconds. We're gonna come into your plank open in 3, in 2, and 1. So if you need to stay here, shoulder tap right in tabletop. If you can come in advance, nice flat back, feet are about shoulder width apart, open up Drop it down, open up, drop it down. Again, your modification right here, shoulder taps. 50 seconds, something for everyone today. If you're with me, nice flat back, tight core, opening up those hips, dropping in center, bring it back up. 35 seconds. Good. Strong core. Halfway. Engaging your back muscles here. Hands are directly underneath your shoulders. Open on up, squat. Come on. Good. Nothing to rush. 15 seconds. Stay with me. Breathe. Good, we got it. For 5, for 4, 3, 2, and 1. So let's talk— shake it on out if you have to. Elbows are going to come inside, you're going to drop to your knees here, drop your chest, push it back, bring it forward, propel yourself forward, push it back, allowing yourself that active rest while still activating those triceps. 45 seconds. Stay with it. Halfway, halfway there. During our rest today, we're gonna have 45 seconds of butt kickers. You can take the rest if you need it, or if you want to meet me on your feet, you're going to follow my lead. 15 seconds, we're on our feet, we butt kick it out. Come on, stay with it. It's 5, and 4, walk it up, in 3, 2, and 1. Walk your way up if you can stay with me. 45 seconds, we're gonna kick it out. If that's too much, take a little rest, grab a little break, but if you can come with me, come on, let's Let's go, 30 seconds. Whoo! Gearing up round 2. We got lay down push-ups. I know you can do it, one more round. That's the best part of my workouts. You see it 2 times through, then you're done and dusted. 10 seconds. We lay it down. Lay down push-up is up in 5, in 4, 3, 2, and 1. Back down on the mat. Let's work. So we lay it down, arms extend long, gaze is down. Push yourself up. Think about this— take your time. You are at your own pace. You are in your own lane. We might be side by side today cheering each other on, but again, your journey is your journey. Right? There's nothing to compare here today. You got 30 seconds. Just keep that body moving. Give yourself that positive talk. I will finish this workout. I will create strong arms. I will create a positive relationship with movement and myself. 10 seconds. We push, we go. Ready? Into tabletop core in 4, 3, 2, and 1. You come right back, shift your hips back, bring yourself forward. Left leg's high, right arm follows. Bring it in, crunch, bring it back, crunch, bring it back. That's right, 15 seconds, we switch sides. Stabilizing that core, bring it back, bring it forward. You get ready, we switch sides in 5, 4, 3, 2, and 1. Switch sides, here we go. Right leg is long, left arm follows. We bring it in. 10 seconds, 10 seconds. Working for that plank open. In 5, in 4, in 3, 2, and 1. Remember your options. You're either staying in tabletop, shoulder tap it out. If you are advanced, your feet kick back, nice flat back. Let's go, we open up to the side, plant that hand down, open up to the side, hands directly underneath your shoulders. It's really tempting to have that booty come on up. We want that nice flat back. 40 seconds. Remind me to never wear a low pony for arm day. It's getting in my way. We gotta go high ponies from now on. Breathe. Good. 15 seconds. We finish off with our final move, tricep push-ups. In 5, in 4, in 3, in 2, and 1. Your tricep push-up is on deck. Your elbows are in tight, right? Shoulders roll back. Plant those hands on down. Drop those knees back. Chest drops down. We shift hips back. When you break things down one by one, they become a lot easier. Let's talk through the move. Elbows in tight, drop it forward, bring it back. 45 seconds. I feel like you can handle a little bit more today. I feel like you got one more round A butt kicker's in you. You got about 30 seconds. You meet me on your feet in 20 seconds. We're gonna finish with a little cardio blast. You signed up for this challenge for a reason. I'm here to push you, remember, to drive you to take one step further in your journey. We are in it together. We are on our feet. In 8, in 7, in 6, in 5, 4, 3, 2, and 1. Come on your feet, 45 seconds, we kick it on out. This is where we finish day 9. Shake it on out, come on, we drive it forward, we got it. We're gonna finish on a high note today, heart rate's gonna be through the roof. Yes, come on, you can go a little bit further. Think about every day that you've done that you said you were gonna do. That's what it's all about. Can you go 15 more seconds? A little bit faster, a little bit higher. Take it on out. You're in the single digits. We finish in 8, 7, 6, push, it's 4, 3, 2 And 1. Day 9 is done and dusted, just like that. Shake it on out. Remember, tomorrow is a recovery day, so make sure you hit that and congratulate yourself as always for being here today. Day 9 got me good. Send me that sweaty selfie. Send me your calendar checked off. Let me know you did this workout, and good job today. I'll see you for day 10. Good work. Thanks so much.