In this 9‑minute, equipment‑free full‑body workout, MaryKate Schmidt leads Day 4 of her Beginner Babe Challenge. The session consists of four core movement patterns—air squats/jump squats, jumping jacks, inchworm walk‑outs with shoulder taps (optionally adding a jump squat), and butt kickers—performed twice for a total of eight intervals. Throughout the class she offers high‑impact and low‑impact options, timing cues (45‑second work, 15‑second rest), and modification cues (double pulse, added jump squat). The instructor emphasizes the challenge’s philosophy: short, effective workouts that require no gear, community accountability (calendar check‑offs, sweaty selfies), and a mindset shift toward confidence, energy, and stress relief. The video ends with a brief stretch, a reflective breathing moment, and a call to continue the challenge on Day 5.
Chapters
Hey squad, we are back in the Move with My MK studio and I am so excited to sweat with you here today as always. Today we are kicking off day 4 of the Beginner Babe Challenge with a full body sweat sesh. Now I just love a good full body workout, especially when you can do it anywhere, anytime with absolutely no equipment. Sign me up! So today that's what you need, just good energy, 10 minutes of your time, and you can pick up and do this workout on any day that you want, or of course you can bust out your challenge calendar, you and you can check off day 4 once you complete this. And of course, send me a sweaty selfie, a message, let me know you did it, okay? If you didn't get the calendar, make sure that you subscribe and opt into the challenge. It will get emailed directly to you with all the fun, motivation, and everything more. Sound good? All right, let's gonna start out right here. We're gonna bring our feet out wide, about shoulder width apart. You're gonna roll those shoulders back and we're gonna drop down into a basic air squat. So the best thing about this challenge is you will learn, one, you don't need hours in the gym. 2, you can really make a good workout with a few different moves. So today, that's all we got— 4 different moves, 2 times through. That is it. Okay, booty is dropping down. As you drop your booty down, making sure you have a tight, engaged core. Good. Again, those knees are about shoulder width apart, slightly getting that heart rate elevated. So today's movement is a power move followed by a cardio blast. Okay, so So it's gonna be quick, effective movements. We're gonna go right into jacks in 3, in 2, and 1. So 2 options: high impact right here, low impact is 1 and 2. 45 seconds, depends however you want. And I tell you, a jumping jack will forever be in my back pocket. It is like the most effective movement that you can do anywhere. 25 seconds, we slow things down again and we go into your power move. Which is going to be an inchworm walkout. Option to add on a jump squat at the top. Don't worry, you'll see in 15 seconds. You'll meet me at the back of your mat. We're not messing around today. Let's go, squad! That's right, back of your mat in 5, in 4, in 3, in 2, and 1. Feet are about shoulder width apart. Walk it on out into that pretty plank. You shoulder tap just like your arm day the other day. Walk it back up. Low impact air squat, high impact jump squat. You're on, 45 seconds starts here. So hips are squared off as you come into that shoulder tap. Option to add on at the top. That's what you'll notice about my workouts is they are as hard as you want to make them, and I will always meet you wherever you're at. So even if you're air squatting here, that doesn't mean you're any less. That's just what, what works for you. 15 seconds. Good, stay with it here. You know what's coming next— full body cardio blast. 5 seconds, butt kickers. In 4, in 3, in 2, and 1. Here we go, right in place. About to get out, get those arms involved. Yep, you got it. So 45-second cardio blast, back into air squats. 4 moves. 2 times through. That's it, 30 seconds here, kicking it out. How we doing? How we feeling? Yep, stay with me here. That's right, you are literally killing it. Day 4 is soon gonna be behind you, and like I said, so much satisfaction when you check off that calendar. All right, you come back into your air squats. Option to add on if you want to. In 5, in 4, 3, 2 And 1. So feet shoulder-width apart, your add-on is a double pulse at the bottom. Bring it up, double pulse, bring it up. Another cool thing about this challenge, there's people doing it from all over the world with you, just like you, cheering you on, getting excited to get past another day. 30 seconds. If you're adding on, you're feeling that extra burn, dropping that booty down. Add in that pulse, getting ready for your basic jack. That's gonna get that heart rate up. Let's go, squad! Stay with it, it's 8 seconds. Yep, we explode into that cardio blast in 6. We're gonna feel it in 4. Are you ready in 3? Okay, I want to see ya. And 2, and 1. Here we go, right back into jacks. It's in and out, 45 seconds. Just think, you don't have a lot of time today, getting this in wherever you can. If you need to slow down, just take it one step at a time. Yep, okay, good. Here we are, charging through, getting ready for that inchworm with your shoulder tap. Tying the days together. Back of your mat, 10 seconds. We get ready. Good. For 4, 3, 2, and 1. Back of the mat, take a second, walk it on out. Take your time here. Shoulder tap for 1 and 2. Walk it on up. Option: air squat or jump squat. If you're tall like me, might take you a little bit of time. 30 seconds. Good, we're in it together. We're gonna finish on your all-out Buck kickers, that sound good? I want you to go all out with it, and I might even add on because I know you can handle it. That's the best thing about my classes too. I'm gonna challenge you, but I'm also gonna give you options. It's 4, 4, 3, 4, 2, and 1. 45 seconds right here, but we're gonna add on for 15 seconds at the end, right in place. Heart rate through the roof. Yep, that's right. Thinking of constantly about what was your motivation today, what was your drive, what are you working towards. Do you want to feel better in your own skin, more confident, have more energy, feel less lethargic? Think about what it is. You got this, stay with it. Okay, if you want to, you stay here. If you want to add on, you come with me. Okay, we add on 15 15 seconds, tap downs. Follow my lead. In 3, 2, and 1. It's in and out, in and out. 13 seconds, working towards the end of this class, getting through day 4. Yep, nothing standing in your way, you power through. For 7, for 6, heart rate to the roof. In 4, 3, 2 And 1. Good work, squad! Oh my goodness, the power of 10 minutes. Tell me about it. Take a second. If you gotta walk it out, walk it on out. Of course, you have a lower body stretch, upper body stretch you can utilize when you need it. So take a second here. Bring your hands to your heart, close your eyes for just a moment, and think about that full body sweat sesh that you just accomplished. Maybe your day didn't go as planned, maybe you were stressed, you felt overwhelmed, you were anxious. Think about how in 10 minutes of time you were able to flip the conversation in your head. You were able to give back to yourself through movement. You're able to fill your cup up and maybe put all of that behind you. So embrace how you feel right now. Maybe you're a little tired, but I'm sure you feel a lot better than when you walked into this room. So take a moment, embrace again this feeling that you have, hold on to it as we continue on to the rest of this journey together, onto the rest of this challenge. Good work! Thank you so much. Remember, send me that sweaty selfie, send me your calendar. That's how you're checking in with me, and that's how I'm gonna hold you accountable. So I want to hear from you. Don't be a stranger, and I'll see you for day 5. Good work!
