12 Minute Full Body Fire - Beginner Babe Challenge Day 18

Squad, we are back in the Movement by MK studio and I'm so excited to be here with you today. We have day 18 of the Beginner Babe Challenge about to go down and I am so excited for this full body blaster. Trust me when I say you're gonna be obsessed with this one. You are going to be obsessed. It is so fun. It's follow along, 5 moves, 2 times through for about 10 minutes of work. That's it. Absolutely no equipment. You can pick it up anywhere, anytime. If you have your challenge calendar, make sure to share it with me after class. If you don't, Subscribe, I'll send it directly to your inbox. Sound good? Give me a double thumbs up, let me know you're with me, and we're just going to start into a basic reverse lunge. We're going to start on the right side, bringing it on up, drop back, bring it on up. So with all my classes, today's class is going to advance with every move. I'll guide you through every step of the way and we're doing it together. At any point if you need to modify or something doesn't feel right, you can stay in the beginner move. Let's go, we got 15 seconds on this side before we hold it down, and we're going to go into a deeper, slow, and controlled reverse lunge. 7. First 6, we hold. In 5. In 4. In 3. In 2. And 1. So hold it back, step it up, drop it back, step it up, drop back. Good. 8, tap. 7, bring it up. 6, bring it up. 5, you got it. In 4. In 3. And 2, and 1. You're going to come and meet me in the center. Start with some basic jacks. Feet are coming in and out. One-arm jacks. Bring that right arm up. Yep. Hey, come on, loosen it up. We're going to bring it out to the side. It's 8, 7. Feet stay in and out for 5. Keep those feet moving. Your arm is just going to switch it up. And 3, 2, and 1. Out to the side. Yep. Come on. Good. You got it, team. 8, 7, 6, For 5, we grapevine. In 4, in 3, 2, and 1. Step it on over, double jack. Good, step it on over, double jack. Let's go, team! Big step, 2 jacks. Come on, a little bit bigger. Step over, double jack. We work our way, left leg reverse lunge. It's 4, for 3, for 2, and 1. Left leg goes back. Right here. Heart rate got up a little bit. Yep. Drop back. 30 seconds. We got our 8-second push with that slow and controlled movement. Step back, bring it up. You like that Heart Rate Blaster? You got it. Good. Are you ready to progress? We step back, we tap out. 5, 4, 4. Get ready to tap in 3, in 2, and 1. Step back. Step up, it's 8. Step up, that's right, 7. Step up, you're doing great, for 6. Good work, step up, it's 5. Bring it up for 4, getting ready for center jacks in 3, in 2, and 1. V in and out right here, start there. Left leg goes— left arm goes high. Yep, in and out. 8, 7, out to the side. Everything else stays, the left arm goes long. In 3, in 2, and 1, out. It's 8, 7, grapevine jacks, back in. In 5, 4, have some fun with it, 3, 2, and 1. We step it on over, double jack. Good, big step, double jack. Hey, come on! Step on over. 2 jacks this time, walking on over. Yep, you got it. We're coming on in to a plank toe tap commando add-on. We got 3 more, for 2, and 1. Drop it on down, walk yourself out. Hold it here for just a sec. Hands directly underneath your shoulders, nice flat back, gaze is down. When I say drop, we drop down to commando. Let's go. 3, 2, and 1. Drop, bring it up. Tap for 1, tap for 2, hold. When I say drop— 3, 2, 1, drop, pop. Toe tap for 1, toe tap for 2, hold. We drop in 3, 2, 1, drop, pop, bring it up. Toe tap for 1, toe tap for 2, drop down, hold, hold here. When I say pop, you come up. When I say drop, you drop. Pop up, drop, pop up, drop, pop up, hold down into tabletop. Good work! Left leg is high. Point that toe, gaze is down, elbows in tight. Good. Drop down slow and steady. We finish off in the tabletop and we work our way back up. Talk about a full body burn, you guys. If you're beginning here, just drop down in a basic tabletop push-up. If you're with me, left leg is high. 8 more. 7, we switch sides. In 6, in 5, right leg goes high. In 4, in 3, in 2, and 1. Right leg lifts, check in with yourself, elbows in tight, balance, drop down. Good work, breathe. 8, 7, you got it, for 6, For 5, right leg is lifted high. For 4, back on your feet. For 3, for 2, and 1. Back into pretty plank, walk yourself up to meet your hands. Come on up, starting in that right leg, bring it back. Let's go, 45 seconds. Drop back, bring it up. Full body blast. So we work our way back up to the top, then we work our way back to the mat. Sound good? Let's go, squad! 30 seconds here, basic reverse. Remember, we got our 8-second tap outs coming up. 10 seconds, you hold it low, we tap it out. In 5, in 4, in 3, in 2, and 1. Step back, step up. 8, 7, 6, for 5, for 4, for 3, for 2, and 1. Center jacks, in and out. Good, in and out. We start here, one arm up, right arm's up. Punch, yep. 8, 7, to the side, and 6, 5. Only thing that advances is your arm. And 3, 2, and 1. Punch to the side. It's 8, 7, 6, for 5, great timing, 4, 3, to the right, and 2, and 1. Step over, 2 jacks, good. Walk your way over, 2 jacks, good. Step it on out, 2 jacks, a little bit faster, good. You got 4, for 3, for 2, and 1. Left leg goes back. 45 seconds. Whoo! Slowing it down. Let's go, squad! You got it. Day 18, full body blast. Again, it's follow along, it's fun. It is okay if you're like, MK, this is really hard. No worries, one day at a time. All right, your pulse out's coming up. 5, 4, 4, left leg goes back in 3, in 2, and 1. Step it back. We got 8, first 7, step up, step back for 6, for 5, jacks are back in, in 4, in 3, 2, and 1. Jacks in and out here, left arm's up, 8, 7, we advance to the side in 5, 4, can you add on in 3, 2, and 1. To the side, legs stay in and out, 8, 7. Walk your way out in 6, 5, 4, 3, 2, and 1. Walk it out, let's go. Here we go, double plank jack. Walk and jack. Good. We walk, 2 jacks. Good. Step it out, 2 jacks. Got it together. Down on the mat in 4, in 3, and 2, and 1. Here we go. Inform our way on out. Hold the nice flat back first. Booties aren't up here. Drop down, hold. Good. Getting ready to advance. We drop down in 3, 2, and 1. Drop. Bring it out. Toe tap for 1, toe tap for 2. Hold and drop. Bring it up. Toe tap for 1, Toe tap for 2, drop, bring it up. Toe tap for 1, toe tap for 2. 10 seconds here before we hold. Bring it up, toe tap for 1, toe tap for 2. In 3, 2, and 1, hold. 15-second hold. Hold it nice and tight before we relax in that tabletop. And left leg's gonna lift. Come on, 8 seconds. First 7, 6, 5, 4, stay with it, 3, 2, and 1. Whoo! Tabletop, come on in. You're so close to the end. Shift that left leg high. Good, hips are nice and straight. Drop down, stay with it here. This is your active rest. Remember, we put in the time and the effort, but we also have active recovery. This is a slow and controlled movement, working your triceps, biceps, core, and booty all in one. 8 seconds, we shift to the right. How are we doing, babe? How you feeling? You got it. For 5, for 4, good work. For 3, 2, and 1. Bring it in, right leg lifts. Hold it high, drop down, elbows in tight. Yes, triceps and biceps. Yes, girly, working it. Whoo! Holy smokes, you guys, come on, stay with it. You got it. Here we finish on a 15-second plank jack series. That's it. 8, 7, 6. 15-second cardio push right ahead of you. In 4, in 3, 2, and 1. 15-second push right here. Nice flat back. 15 seconds, all out. Come on. Let's go, you bring it! 15 seconds is nothing in comparison to all the work that you've put in. You can do this, stay strong, push! Good, come on, final seconds! It's 5, 4, 3, 2, and 1. Full body burner! That one really snuck up on me, but think about how strong, powerful, motivated, inspired, confident you feel after doing that workout. You are the 1% that continues to show up, so do not forget that. Even on your lowest of low days when you might have some negative self-talk creeping in, come back to this moment on the mat in this studio where you gave it your best. I will see you tomorrow, day 19 core. I'll see you there. Have a great day. Bye!