MaryKate Schmidt leads Day 23 of the Beginner Babe Challenge with a 10-minute arm workout. Two rounds of inchworm shoulder taps, planks, tabletop extensions, and circle push-ups, with modifications for every level and optional cardio bursts between sets.
Hey, we are back in the Move-In by M-Pace studio, and I'm so excited to be here with you today as always. And we are hitting day 23 of Arms of the Beginner Babe Challenge. How excited are you? You have literally crushed day after day, and you are continuing to not show up for me but to show up for you, and that is the biggest accomplishment of them all. So today we're going to do 4 different moves 2 times through for about 8-9 minutes of work. All right, sound good? Remember, if you have that challenge calendar, I want you to check off this workout after. I want you to send me that sweaty selfie, and if you haven't opted into the challenge just yet, be sure to subscribe and I will send the workout directly to your inbox. After this workout, you're going to feel so strong, so confident, and so accomplished. Let's get after it. Give me a double thumbs up, let me know you're with me, and come to the back of your mat. We're gonna bring those arms up to the ceiling or the sky with a big deep stretch at the top. Big deep breath in as you release your hands on down, walking your way into this inchworm. As you inchworm your way back out, crawl it back up. Good. This time, inchworm out. Shoulder tap for 1 and 2, and worm your way back up. You can take this as fast or as slow as you need, hitting that shoulder tap as you keep that core nice and tight. Walk it on out, keeping it nice and steady. Hands directly underneath shoulders, tap for 1 and 2. Let's go, strong arms! You got it, 20 seconds here. I cannot believe we are on day 23 together. Time is flying when you have fun, and like I said, it's the best. You just check it off one day at a time. The accountability is endless. Walk it out. We got 5, 4, 4, 3, 4, 2, and 1. Walk it out. Hold it into this pretty plank. You hold it here. 2 options. You got a little cardio blast coming up. You're either going to tap it out side to side, keeping everything nice and tight, or in and out here with these plank jacks. All right, we are on, jumping right in today. Let's go, team! Come on, booties down, nice flat back. Don't worry, you get a little rest after this. We got some tabletop core on deck for you. That's right, nice flat back. If you need to take the modification, tap it on out. Come on, can you go 15 more seconds? Yes, you charge at what you want. We go tabletop core, keep at it. It's 9, 4, 8, 7, 6, it's 5, 4, 4, 3, 2, and 1. In your tabletop, meeting here, hands directly underneath your shoulders. Left leg is gonna lift, right arm extends. Come on in, tabletop core. Do not underestimate the power of a slow and controlled move, especially after a cardio blast. That's my core style of training, is to get your heart rate up in a short amount of time, making you feel nice and sweaty, but then giving you time to rest after and be intentional with your movement. Today, kick that leg back, drive it in. Good. 7 seconds on this side. We get ready, we switch it out in 4, in 3, in 2, and 1. Reset on this side, right leg lifts, left arm extends, drive it in, kick it back. Good work, keeping your hips nice and steady, working on that balance. Good, we slow it down again. Circle push-ups on deck, 7 seconds, drive in for 6, kick back, it's 4, for 3, 2, 2 and 1. This one is a little bit different than you're used to, so hold this tabletop. Elbows are tucked in tight, gaze is going to come down. You're going to circle it out and drop it down. Circle it out, drop it on down. You are going to feel this in your tris, back muscles, shoulders. If you have any issues with your neck, just drop down to a regular push-up. Shift your hips on back. If you can stay with me, you're coming in, circling out. Triceps are gonna be on fire. Can we talk about the power of movement? Think about it, you're 23 days in, and like I said in the beginning of this class, you have not showed up for me, you have showed up for you. You're gonna hold that pretty plank in 4, in 3, 2, and 1. Back in your plank and worm your way up. All right, we start back from the top. 45 seconds walking your way out. Shoulder tap for 1 and 2. Walk it back up. If you want a little cardio blast, you can also add on a jack at the top. I'll show you what's up. 1 tap, 2 taps, coming on up. 2 jacks, walk it on out. Again, that's just an option to add on. No worries if you don't want to take it. Walk your way back up. 15 seconds. Good. Little shoulder tap, getting ready for your next cardio blast. We got your plank jacks on deck. 3 seconds, for 2, and 1. Hold this plank. Nice booty is low, nice flat back. We go all out plank jacks in 3, 2, and 1. In and out. It's a quick blast, 15 seconds. First round was longer. It's okay if this is a little bit shorter. You got it. 8 seconds. For 7, booty stays low. For 4, 3, 2, and 1. Back in your tabletop. Let's go, shake it out if you need it. All right, we got 2 moves left. Left leg is high again, right arm extends. We drive it in, we kick it back. Yep, core's on fire, booty's burning out. Working on that balance, crushing day 23. Let's go, strong arms, you got it! Stay with me here, getting ready, switching sides in 8, in 7, in 6, for 5, ready to bring it on the right in 3, in 2, and 1. Right leg lift. Point that toe, left arm extends, drive it in. Getting ready to burn out those triceps on your circle push-up. Will we add on? Yes, we will, because you can. Remember your why. What got you here today? What are you working towards? What is that transformation, that result that you want? That's right. 2. Feel good in your own body, to take health seriously. We got 6, 4, 5, 4, 3, 2, and 1. Let's go! Mental and physical health, just as important. All right, we tuck in those elbows, we circle it on out, we drop it down. Would you believe me if I said arm day is the hardest day for me? I want to know what your favorite day is because for me, I love a leg day. Arms is just hard. As a previous volleyball player, you would think you would have a lot of upper body strength, but our focus is really lower body strength. Circle it out. All right, can you stay with it? You got 20 seconds left, then you're gonna shift those hips on back. We got one final move and that is it. Circle it out. Triceps are burning. All right, we go into your finale. Finish strong here. Shift hips back in 4, in 3, in 2, and 1. Here we go. Nice flat back. Reach for that opposite foot or ankle. Come on, this is where we finish today. It is 15 seconds. You can power through. You can push through. Working for it. Breathe here in those single digits. It's 8, first 7, you got it, babe. First 6, I'm right here with you. For 5, it's 4, for 3, for 2, and 1. Shake it on out. Day 23, strong arms. How are we feeling? That was a tough one. Broke a sweat. And like I said, the most important thing is that you will continue to show up. I know as your trainer I can guide you every step of the way, but it is you that is really getting yourself here. So thank you so much. Share that challenge calendar with me, share that sweaty selfie, show off that confidence, and I will see you tomorrow. Have a good day.
