10 Minute STRONG TONED ARMS - Beginner Babe Challenge Day 16
MaryKate Schmidt leads Day 16 of the Beginner Babe Challenge, a 10-minute no-equipment arm workout at the halfway point of the 30-day program. Four moves hit your arms and core: tricep dips, plank-to-commando progressions, single-leg push-ups, and downward-dog push-ups, each with easier and harder versions.
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Hey hey squad, we are back in the Movement by MK studio and I am so excited to be here with you today as always. Today we have day 16 of the Beginner Babe Challenge, which means we are officially halfway through and you should honestly feel so accomplished. It is so difficult to show up each and every day and you have proven that you can create that consistent routine within your life. So day 16, strong arms, we are going to crush it together. We have 4 moves, 2 times through, and that is it. At the end of this workout, I want you to send me your 30-day calendar checked off with this workout with an X through it. I want to see that you did it. That is your way to stay accountable. And if you don't have the challenge calendar, make sure you subscribe. I will send it directly to your inbox. Of course, you can always pick up this workout, do it anywhere, anytime, with absolutely no equipment. All right, you guys, we are gonna crush it together. Day 16, let's go! So I'm not gonna lie, today is gonna be a doozy, but trust me, you are gonna be obsessed with it. It's gonna feel so good. We are going to start down in a seated position, so you're going to plant your feet down into the mat and you're going Have those fingertips face towards your booty. You're gonna tuck your shoulders in tight. You're gonna lift up your hips. So you're gonna drop down into a tricep dip. Of course, if you have a chair or a bench, you can always bring that in. If this is too much, you can always stay lifted right here and give me a march out instead. We are on, let's go. So today's workout is gonna focus on your shoulders, your core, tris and bis with absolutely no equipment. Even in all my classes that use a lot of weights, I always throw in a lot of body weight stuff as well because it serves its purpose, and there is truly power in no equipment workouts, you guys. Gaze is forward, drop it on down, keep those elbows in tight. We got 8 together, let's go! We pulse it out for 7, we lift for 6, stay with me for 5, we are right in it here for 4, for 3, for 2, and 1. Drop that booty down, come into a tabletop. We're gonna work our way into the next move, so there are few advances here. You're going to start into a basic tabletop. You're going to kick your feet back into a pretty plank. You're going to hold your pretty plank here. This is your option number 1 to hold here. If you're ready to advance, you're going to come up on those hands, hold, and you're going to drop down. We're on in 3, 2, and 1. So you're either holding that pretty plank by engaging your core, keeping a nice flat back, keeping everything nice and tight and secure. Might be shaking a little bit, which is totally okay because think about it, you are feeling something today. Lift yourself up, drop yourself down. If you are struggling with this move or you're like, oh my God, MK, we're only a minute in and I am dying, trust me, it's okay. It's a quick workout today and it is going to pay off. Drop it on down, bring it on up. Good, perfect form. You got it here. Nice flat back. Can you stay with me for 8, for 7, for 6, it's 5, for 4, For 3, 2, and 1. Take a second, shake it on out. Let's go, we're gonna come right in to your next move. If you want to come into that tabletop, you're going to kick this left leg back, you're going to drop down into a push-up. Left leg is going to stay high, pointing that toe, elbows in tight. We drop down, let's go, you are on. So again, at the end of this workout, tris and bis are going to be on fire. This move is focusing on your balance. Yes, I know it is really intense, but I promise it's going to pay off. That left leg should be lifted high the entire time. If you feel it drooping down like this, I want you to bring it up just a little bit higher and squeeze that glute. We have 4 together here. For 3, for 2, and 1. Right leg's gonna go high, elbows tuck in tight. Let's go! We lift it up, we drop down. This is going to be the quickest effective arm day you're ever going to see. It is short and sweet, but trust me, you're going to be feeling it. So I want everything engaged here. Your elbows are in tight. We got 4 more together. For 3, for 2, and 1. Every time you need to reset, we're going to come back into this tabletop. This is kind of going to be your reset go-to move. Now we're going to advance back in, so you're going to come into that plank holding a nice nice flat back. Your gaze is down. Of course, if you need to look at me, that's totally okay. You're holding it here as we come into a downward dog. We hold it here for just a second, then you slowly but surely flatten out that back and you drop yourself down. You extend those arms long, you bring yourself center, you push yourself up, you shift those hips back. Good. Right here, nice flat back. Slowly but surely lower yourself down, extend arms long, bring it on up. 15 seconds. If you need a breather or this is too much, you're in that tricep push-up, shifting those hips back. Good, you got 5 seconds. For 4, for 3, for 2, and 1. Roll it on up, coming right back in to your tricep dip. So same thing this round. Now that you're warmed up, feet are planted into the mat, hands are facing towards your booty, shoulders are tucked in tight, gaze is forward, hips come up. Option right here, if you need to just knee in, that works too. If you're advanced and can come in and drop down into that dip, we are on. It's a quick 30 seconds, it is going to go by fast. Any breaks that you need to take, go ahead and take. My arms are on fire. Come on, we got it! Don't you just love that though? We're doing it together and I'm literally right by your side feeling the same things. 15 seconds. Even as your trainer and as someone who's been working out for a very long time, a tricep dip will always kick my booty. 5 seconds. For 4, for 3, 2, and 1. Shake it on out, you guys. Shake it out. Let's go. We're gonna come into that second move again. So I want you to again come into your tabletop. Get ready. Place those hands directly underneath your shoulders. We're gonna step it on back into your pretty plank. We have that nice flat back. We have the option to add on We drop down and either hold the plank here or we advance into that commando. Let's go, we're on. Yep, focus on your breath. Good. 25 seconds. Nice flat back here. Pick yourself up, bring it back down. My sisters and I used to go to the gym together all the day, all the time, and this is one we would always do whenever it was in the programming. My one sister would be like, I'm not going. I'm like, yes you are. We got it for 4, for 3, for 2, and 1. Come into your tabletop, take a second to reset. All right, so we shake it on out, we come back into our tabletop. We bring everything in here. We're gonna kick that left leg high, squeezing that glute at the top. Elbows are tucked in tight, triceps are on fire, you guys. We drop it on down, 30 seconds a side. This technically is your active rest, your opportunity to be like, okay, all right, I'm ready to reset and come back stronger. Let's go! Best thing about this workout is you can add it on any time of the week if you're like, wow, I really want an arm burn, you can come back to this one. 15 seconds. Getting ready to bring in that right leg high. Yep, we drop down for 3, for 2, and 1. Bring it on in, right leg's coming high. Yep, shift it just a little bit higher. 30 seconds starts here. Slowly but surely lowering yourself down. 15 seconds, and we finish on 1 minute of work. That is it. We're gonna come into that downward dog push-up. Maybe I'll throw in a little surprise for you. We'll see how it goes. Let's go. 4 seconds, for 3, for 2, and 1. Okay, downward dog push-up. I'm actually obsessed with these. So remember what's up. We're gonna come in your tabletop, gaze is down, left leg kicks back, right leg follows, elbows are tucked in tight, everything looks down. We shift everything back into that downward dog. We release it down to the mat. We extend our arms long. We bring it up. Good. Shifting back one more time here. Shift back, drop down, extend your arms long. Good. Dropping it down, bring it forward. You should feel comfortable enough with this move now that you got it down. You got 8 seconds. For 7, for 6, I'm going to add in that surprise. In 5, in 4, In 3, in 2, and 1. Drop down into pretty plank. Let's go, you can do it for 1 minute. I'm all about pushing you a little bit further, and that's what this challenge is about. 10 minutes is difficult, but it's not impossible, so we're in it together for the next 50 seconds. Come on, you can keep a nice flat back, you can stay with me here. If you feel yourself drifting or you feel yourself wanting to fall Just think about how far you've come. Come on, think about that inner drive that you're working for, that end goal. Come on, you're halfway, you can do this for 25 more seconds. I'm right here by your side. Come on squad, we got it, we don't drop yet. You can stay, keep that booty low. I know it's tempting to have that booty up here. Nice flat back. Can you stay with it? 8 seconds. For 7, for 6, we shake it off. In 5, in 4, in 3, in 2, and 1. Woo! Upper body, strong arms, day 16. Holy smokes, shake it on out. I seriously talk about it all the time, arms is really hard for me. Leg day any day of the week, but arms, I struggle with it. And maybe you feel the same way, like It's not easy, so you should be really proud that you just completed that workout. I am sweaty. I hope you are too. If you are sweaty, send me that sweaty selfie. Send me your challenge calendar checked off, and I will see you for day 17. Luckily for you, it is an upper body recovery. I'll see you there. Have a good day.
