30-Minute Abs + Cardio MetCon (100 Burpees)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your core and cardio metcon. This is day four in our metcon program. Get the full program when you hit. Subscribe to our YouTube channel. Or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, welcome to day four of Metcon 100. We got 100 reps for you today, and today is the ultimate because we are doing 100 burpees. Yes. Do not turn me off. Do not turn it off. We have options for you. I have the amazing Rachel. Hi. She is gonna be offering options today, and she's got you with towel slam. So you can do Rachel's favorite cardio move, power slams, or you can join me for burpees. We have options for everybody today. And don't worry, we're breaking those burpees down one rep at a time to get you all the way up to 100. Because you woke up this morning and said, I want to feel accomplished. And that's what we're gonna feel at the end of this workout. Both physically and mentally strong core cardio and mobility. It's a really fun combination, you guys. You have five circuits, two exercises per circuit, a core move with dumbbells, and then your cardio move is always going to be burpees or towel slams. Okay, you got options for your cardio move. You're going to do each circuit times two. And then between circuits, we'll do an awesome 50 second mobility move to bring that heart rate down and to get a nice mobility flow built into your workout. Sounds like a good idea. Love it. Yeah. Yes. Yes. You're on board. You're bought in. You're gonna do it. You got your mind right? I got my mind right. You're gonna do your best. I'm gonna do my best. We forget the rest. Yes. Leave it all on the mat today. Come on. Here we go. We're gonna get ourselves warmed up, and then we're gonna jump in. All you need is dumbbells. I have anywhere from 10 to 20 pounds. Pick whatever you got. Grab a towel if you want, a T shirt, a dish towel, whatever you want. If you're joining Rachel for towel slams, let's get warmed up. You ready, Rach? Let's do it. All right, we're gonna go hinge, reach, stand up. Big arms, go overhead, open to a T. Bring it back up. Arms overhead, hands reach. Nice. Arms overhead, open to a T. Other direction. Bring it back. Do it again. One more Each way. Hinge, reach, stand up. Open to a T. There we go. Bring it up. Hinge, reach, stand up. Open to a T. Nice. Now I'm going to balance on my right leg. Rachel can go to a staggered stance. Tap the ground. Single leg, deadlift, knee drive. We're gonna get that balance in here. We know you guys love balance. On core days, we always build in some non traditional core move along with some traditional core moves. Core cardio, and mobility. You're gonna get it all today. Nice. Let's bring it up. Hold it here. Give me a little knee hug. Can you bring it out? Set it down. Switch it out. Balancing on your left leg. Single leg deadlift. Tap. Drive that knee forward. Single leg deadlift, tap. Drive that knee forward. You got it. Tap it and drive it. Two more here. Nice. Flat bottom shoes is what you're gonna want when we're challenging balance. Or you can just go barefoot. You guys. Here we go. Pull that knee up. Hug it in. Open it up. Nice work. Set it down. Let's just squat it out. Couple squats here. Because you didn't do enough squats on day three. You didn't do enough squats on day three. Ooh. Get that little soreness out now. Gotta shake out that lactic acid. Get it moving. Go for nice. Go three. Three. Nice. Go Two. Last one. Hands. Hit the mat. Step back. Find a high plank. Find a high plank. Shoulder stacked over wrist. This is the bottom of your burpee option. You can do chest to floor burpees today if you want to. Let's go for a push up because it's been a couple days. Here we go. Down, up. Nice. Step the right foot outside the right hand. Easy twist. Set it down. Switch it out. Other arm goes open. Set it down. Nice. Step. Left foot outside. Left hand. Left hand opens. Set it down. Switch. Right hand opens. Nice. Do it again. One more each way. Right foot outside. Right hand. Easy Twist. Right hand opens. Nice. Left hand opens. Set it down. Switch. Left foot outside. Left hand opens. Switch. Right hand opens. Nice. Bring it back down here. Here we go. Step back. Now you're going to come in to a bear position or quadruped on all fours. You're going to drop the belly, little cat, cow. And then arch the spine, tuck the chin. Nice. Right here. Come up to a half kneeling position. Right foot forward. From here, it's like you're picking something off the ground. Throwing it over here. Down, throw, down. Throw. Like you're picking something up and tossing it. Pick it up. Toss it. Pick it up. Toss it. Functional core training. That's four. Nice. Three, two, one. Nice work. Switch it out. Switch it out. Half nail the other way. Take it up. Toss it. Pick it up. Toss it. There we go. Toss. Nice. You're on your back in four. Yes. Three, two, one. Nice. Hit your backside, hit your backside. Little dead bug action. Laying on my back. Here we go. Nice work. Opposite arm, opposite leg. Extend. Pull it in. Extend. Pull it in. Nice. Thinking about pulling ribs to hips here. Nice work. You can think about that blueberry thinning on your belly button. Squeezing a blueberry between your ab muscles. Your belly button, right there. Go. Four. Nice work. Go. Three. Awesome job. Two and one. Quarter. Get up. Here we go. Right hand overhead. Right knee bent, Left arm at your side. Drive through the elbow, drive through the heel. Get up out of bed, slow roll back. Drive through the elbow. Drive through the heel. Get up out of bed, slow, roll back. Give me one more. One more. Drive through. Get up out of bed, slow, roll back. Switch it out. Okay, left knee bent, left arm overhead. Right arm at your side. Drive through. Right elbow, left heel. Get up out of bed, slow, roll back with control. There it is. Nice. Keep your eyes on your hands overhead. Eyes on your hands overhead. Nice. You got one more for me. You got one more for me. Nice. Bring it back up and over. Here we go. You ready? Slow burpees. Slow burpees. Find that burpee. Step the right foot, the left foot. Stand up, take it down. Step back. Switch that lead foot. Go left, right, up, down. One more each way. Here we go. Right, left, up, down. Switch it. Here we go. Last one. You're up. Finish. High knees, high knees, high knees, tinies. Get them up, get them up for 8, 7, 6. You got it. 5, 4, 3, 2, 1. You ready to do this thing? Rach, let's go. Ready to do this thing? All right, you got five circuits. We're going to start with circuit number one. You're doing each move for 30 seconds on, 15 seconds off in true Metcon format that we're following. Okay, your first move. See if I can go heavy. Single leg deadlift. So we'll start right foot forward. Rachel can go sacred stance. Hinge row, right row, left knee, drive. Okay, so I'm gonna go right from that move. That's move one. You're gonna set the weights down. Rachel's gonna go into towel slams. I'm gonna go into burpees. Your options is you can do burpees high plank up. You can jump at the top if you want to. I'm not going to. I'm gonna go chest to floor and then stand up. I need full hip extension at the top. I do not need a jump at the top. You get to decide. This is your workout. Okay. You can always place your hands on a bench or an incline, take burpees at an incline, or go towel slams with Rachel. Yes. Tons of options. The goal is to finish 10 burpees in 30 seconds. If you haven't tried it, it's very hard. You're going to do your best to get your 10 reps in. Okay? You're going to finish those 10 reps. We're going to finish those 10 reps. Yes. Grab your weights. It's a single leg deadlift. Row right, row left. This is your non traditional core training. I think I promised you this move in day three if you did leg day. I promised you the single leg deadlift. It was coming for you right out of the gates. Crush some oranges in your armpits. All that weight is in that front right foot. We go in three, two. Let's go. Hinge balance. Row right, row left. Drive that knee up. There it is. Here we go. Find that focal point on the floor. Row, row. Oh, there's one tap. You know that taps equal push ups because you didn't do enough push ups this week already. Nice work. Drive that heel. Stand tall. I gotta find my focal point on the floor. Row, row. Drive through the front heel. Stand tall. You're only going to do each side once. Make it count. 5, 4, 3, 2 and 1. I got one pushup. At the end of this workout, set the weights down. We rest for 15 seconds. We go 10 burpees. It's your first round. First round, bottom of it. We get to 100 today. We stack them up. You got 10 burpees. You start in three. Three, two. Let's go, let's go. There's one full hip extension at the top. You don't have to jump. Two. Rachel's going all out. Towel clamps. Three for 30 seconds. Four. When I get to 10 burpees, I stop. Five. Come on. Six. Let's go. Seven. Whoo. Eight. Come on. Got 10 seconds. Nine. Beat that, timer. Ten. I'm breaking. Rachel's got three, two, one. Nice work, Rachel. Rest for 15. Do it again. Here we go. Bouncing on your left foot. Bouncing on your left foot. 10 down, 90 to go. Don't think of it like that. I feel. Nope, not a good. Not a good Ten out of time. Not a good motivational. Three, two. Here we go. Hinge. Hinge, hinge. Row right, row left. Drive through the heel. Drive that right knee up in line with that right hip. Right hips are square to the ground. Nice work. Nice. Spread those toes out. Spread those toes out. Come on. You only do each side once. You feel that? Core engaged. Low back is turned on. Hammies are turned on. You gotta work to take out those wobbles. Come on. Team no taps. Team no taps. Make it clean. Make it pretty. Come on. Three, two, one. I made it. It wasn't pretty, though. It wasn't pretty, I'll tell you that. Okay, here we go. Back to 10. 30 seconds with Rachel. 10 burpees with me. Okay, let's go. Come on. Stack them up. You go in three, two. Let's go. Come on. 10 down. 10 more. You can do anything for 10 reps at a time. You got to break it down one rep at a time, guys. One rep at a time. Come on. It's. You verse that 30 second timer. You verse that 30 second timer. Yes. Come on. Nice work. That's seven. Come on. Eight. We're in the puddle. Five, nine, ten. Oh, we're both done. There you go. It's gonna get harder. Just gonna get harder. I'm not gonna lie. Tony down. Tony down. Ready for 50 seconds of mobility. Let the heart come down first. Mobility move. 50 seconds. Hamstring scoop. Hands behind the head. Open here. Rotate low back. Bring it here and back. Yeah. Turn the right foot. You'll alternate the hamstring scoop. We go in three, two. Let's go. Right, heel out. Hamstring scoop. Bring it up. Hands behind the head. Squeeze. Open. Rotate to the back. Open. Rotate back. Switch out. Left heel out. Scoop up. Squeeze. Open. Shoulder mobility paired with some good hamstring stretches. Right heel out. Scoop up, squeeze. I like the mobility built in. I love having it built in. Like you said, it's one of those things, don't do it a ton on your own. Let's build it in. Scoop it up. Nice. Squeeze. Here we go. Rotate the back. Open. Nice. We need good shoulder health. We need good hamstring health to do a burpee, right? These all matter. Open. Nice. Rotate to the back. Open. Nice. One more time on the other side. Scoop up. Open. Right here. Finish it. Shoulders and hamstrings. I love it. Here we go. All right, you guys ready? Here we go. Circuit two. Circuit two. We got that pickup and toss. Remember how we did it in the warmup? You're gonna take a weight. You're gonna set it right here and in line with my Left knee. I'm gonna pick up both heads of the dumbbell and toss it over my right knee just like you would like a medicine ball, wall ball toss. Boom. Rachel's gonna take out the twist. If that doesn't feel good for you, give you a straight press out. Okay? So I'm gonna pick up, toss it, reset each time. Set down, pick up, set down with control, toss with power. Sit down with control, toss with power. It's 30 seconds. You only do each side once, and then you go back into your burpees or your slams. You. You ready? Let's go. We go in three, two. Let's go. Pick up. Toss it. Set down, reset. Pick up. We can move at my pace. Rachel, move at her pace. Nice. Now try not to move that front right knee too much. This knee, don't move this hip. Don't let this hip get all out of control. You got to control it. This is hip and core hips, core obliques. It's all turned on. Super functional, too, right? Oh, yeah. Picking up, twisting, functional core moves. Kim said she loves functional core training. Kim, we love it too. Three, two, rest. Come on. Weights off to the side. Ten burpees with me. Towel slams with rage. Let's go. We're getting to 30 today. We're getting to 30 right here. Yes. You go in three, two. Let's go. You verse that 30 second clock. Come on. One. Whoo. Yes. Two, three. Let's get there. Four, five, six. Seven. Eight. Nine. Yeah, baby. Ten. Rachel's in it for three, two, one. Break for 15. Nice work, Rage. You increase speed. There you go. Thank goodness for that. 50 seconds of mobility. Thank goodness. Here we go. Toss and chop. Toss and chop. Other side. Right. Toes are tucked down. We go in three, two. Let's go. Pick it up. Toss it. Sit down. Reset. Set it down. Reset. Nice work. Come on, come on. Functional core training. Hopton, you pick up that toy and chuck it across the room. No, I'm just kidding. I can't. I'd like to. Sometimes. You want to. This is your outlet for that. 10 seconds. Always exhaling on the hardest portion of the move. Right here. Nice work. 5, 4, 3, 2, 1. Weights are down. Here we go. 10 burpees with me. Whoo. Towel clams with rage. Let's go. We get to 40. We get to 40 right here. Team beat that clock. Three, two, go. Come on. Go. Go. Yes. Two, three, four. Yes, you can. Yes, you can. Come on. Five, five down, five to go. Yes. Come on. Come on. Three, two, one. Here we go. Way to go Rage. 40. 40 burpees. You gotta put in the reps, people. You gotta put in the wraps. Come on. Here we go. Mobility. Holy bananas. Half kneel, half nail. Right knee out. 50 seconds. Go. Knees over toes. Straight on knees over toes. 45, knees over toes. All the way out to the side. Okay? Then we'll switch legs. Right leg out. 50 seconds starts in three, two. Let's go. Knees over toes. I love this chance to kick, catch my breath. Yes. So here we're working on hip mobility and ankle mobility. Knee over toe. Ankle mobility, right. Dorsiflexion. Ankle mobility is important for our squats. Okay, switch it out. Here we go. Knee over toe. Also knee health. Right? 45 degree hit. Knee over toe. And something people were scared of for a really long time. Right? Right. But think about it, you guys, think about it. It is so functional. Okay, One. It is how you move, right? Think about every time you bend down to tie your shoelace. What do you do? Oh, is my knee over my toe. There we go. Every time I go climb my stairs. Oh, check where your knee is. When you climb your stairs, check where it is. Yes, Functional, right? You want your body to move how you move in everyday life so you can move better and pain free. Functional. Here we go. You have a toe here. Nice work. There you go. That's 50 seconds. Perfectly come down. Let's go back at it. There you go. Here we go. Circuit four. Circuit three. Circuit three, you're on your backside. For circuit three, you're on your back side. Let's see if I can get after it with a 20 pounder. I'll see. I'll keep my 15 close. Okay. Dead bug. Fun twist, though. Fun twist. Option to add a dumbbell. Rachel's gonna go straight overhead. I'm going diagonal. Dumbbell. New move. What? Okay, when this leg kicks out, I go overhead. This way you're still going opposite, but you're going opposite direction. Diagonal. Oh, it's harder. It's harder. And it's 30 seconds. And it starts in 3, 2, 1. So it's diagonal. Diagonal, taking that weight, not straight back, but 45 degrees. Yeah, a little bit of it. Like, almost like you're going to smell your armpit. The best way I can think to describe it, right, you're bringing it across your body. Neck and shoulders stay straight. Ribs stay pulled down towards the hips. Nice. Kicking that leg straight out. Trying not to let the opposing. So when I go to the right, my left hips got to stay connected. When I go to the left, my right hip has to stay connected. That's really hard, right? Nice work. Three, two and one. Whoo. You're up. That's tough with £20. All right, ten burpees. Towel slams with range. This brings us to 50. Halfway, baby, halfway. Get there, get there. Yes. You go in three, two left. Let's go. Come on. Ten. Nice. I think it helps to count backwards, so I'm gonna go. That's eight. Nice. Seven, six. Come on. Five, four, three. Yes you can. Two, one for four. Three, two, you're out. Nice work, Ray. Here we go. Way to go, team. 50, 50, 50. Halfway, halfway home. Alright, guys, dangle. Dead bug or straight? Dead bug. You're there in three. Find it, you're there in two. Let's go. Nice. Nice. Inhale down. Exhale. Pull together. Inhale down. Exhale. Pull it together. Use that breath to pull that weight back towards that knee. Not letting those ribs flare. Ribs pull towards hips. Nice work. It's a controlled core movement. Okay. A lot of heart rate coming into this. Slow it down. Control it for 3, 2 and 1. Nice work. Get back to burpees. 60, 60, baby. Come on. 10 at a time. You can do anything for 10 reps. Yes you can. 3, 2. Let's go. Come on. 10. Woo. 9. Isn't it fun to push your limits to challenge yourself? What do you got? Come on, show up. You are tough mentally and physically. Right here. Prove it to yourself. Prove it to yourself. Come on. Yes you can. Yes you can. Stay with me. You got three. Nice. You got two. You got one more. And there's our time. Mic is falling off. Is that 60? That's 60. 60. Holy bananas. Does not get easier. It doesn't to visibly say I'm in the best shape of my life right now. If this feels hard, it is meant to be hard, right? All right, here we go. Mobility. Christ. Jesus. Mobility. 90, 90. We're gonna go like this. Rage. 90, 90. Here. I'm gonna lift my back knee. I'm lift my back heel. That's hard. And then I'm gonna switch them. Rachel's got her hands behind her back to support her. 50 second timer starts in 3, 2. Let's go. Back knee up. Press the back knee into the ground. Lift the back heel. Oh, that's hard, right? Yeah. Now switch it. We're working on hips here. Nice work. Lift that back knee. Lift that back heel. You have hip pain or you have back pain, Especially if you have one sided back pain. I challenge you to do 20 reps of this a day and tell me if Your back pain improves. Come on. Put that back knee. Drive the knee into floor. Lift the back heel. Hips go up and over. Switch and rotate. Lift that back knee, that back heel. Okay. Controlled mobility. 50 seconds. Letting that heart rate come down. I wasn't just going to murder you and make you do 100 burpees right in a row, right? Sustained energy. You got to sustain it. Come on. Here we go. 5, 4, 3, 2 and 1. Nice work. 50 seconds of mobility down. That means we're back at it. Grab a weight. I'm gonna go 15. Maybe even keep a 10 nearby. Quarter, get ups. They're tough. All right. That get out of bed move that we did did in the warm up. Let's go there. Circuit four, guys. Circuit four of five. Come on. Right knee is bent at 90 degrees. Right arm is overhead. Dumbbell optional. Left arm out of my side. I'm driving through. Left elbow, right heel, left elbow, right heel. To get me to here option, lift the hips at the top. Low control, lower down. 30 seconds once per side. In three, two. Let's go. Lift up. Lift the hips. Option. Slow, lower back down. With control. Lift up, drive through the heel. Drive through the elbow. Lift the hips. Slow, lower back down. Nice work. Eyes are on your weight. Eyes are on your weight up. There it is. Slow, lower down with control. Lift it up. Functional core training right here. 10 seconds. 10 seconds. Yes. You can keep that weight right over that shoulder. Keep your eyes on your weight. 4, 3, 2. You're out. Nice work. You only gotta do each side once. Back to burpees. Does this bring us to 70? I think it just might. 70. Woo. See, the light is almost there. The light at the end of the tunnel. You're over the hump. Over the hump. Three, two, let's go. Come on. Ten. You verse that timer. You verse that timer. Let's go. Can you get 10 burpees in 30 seconds? So far, yes. So far, yes. Come on, do your best right here. Forget the rest. Let's go. Yes. Nice. Woo. If you're with me, you got two left. You got 10 seconds. Nice work, nice work. Woo. 70, baby. 3, 2, 1. She's a superstar. Quarter. Get up. Other side. Quarter. Get up. Other side. Dumbbell. Left hand, left knee bent, right leg straight. Right elbow, left heel. Drive through on 30 seconds. In three, two, one. Catch your breath. Option. When you get to the top, lift the hips. Nice. Slow, lower back down. It's normal for one side to feel easier than the other side. Lift the hips. Slow control, lower back down. You got it. You got it. Come on. Lift. Drive. Slow, lower. Nice work. You're under 10. You're under 10. Yes, you can. This is core cardio mobility. I love this combo. 3, 2, and 1. Is it a workout you'll come back to rage. Is it a workout you'd come back to? Yes. I think she says yes. I think so. Come on. We get to 80. We get to 80 right here. Buy in with me. Three, two, go. Beat that clock. Beat that clock. Come on. Yes, you can. Yes, you can. Come on. You gotta put in the reps to see the results. Guys. You gotta put in the reps to see the results. Are you gonna get better today? Right here. Show up for yourself. Come on. Yes, you can. You're in the final 10 seconds if you're with me, you've got two reps. Whoa. 80. 3, 2, 1. You're done. Holy bananas. We're almost there. Almost there, almost there. Chipping away at it. Circuit five. Circuit five. It's the dumbbell. Sit up. It's a dumbbell. Sit up. I'm gonna take two weights for my feet to lock into. All right? I'm gonna get my toes underneath these weights. I'm gonna lay one weight across my chest right here. I'm going down and up for 30 seconds. Rachel has an option for you. Hip crunches do not work for you. All right, here we go. Your 30 seconds starts at 3, 2. Let's go. Everyone says, wait, Instagram says crunches are bad for me. Why are we doing these, Lindsay? Right? I agree. I love. I don't agree. I don't agree completely. I love functional court moves. I love moves that are not crunches. Crunches are also very good for you. You guys. Okay, Train your core. Every time you go to put your baby in your crib, check what your your body's doing. You are crunching and putting your baby into the crib, right? This is still functional training right here. Come on. 5, 4, 3, 2, 1. And it's hard. That is not easy. Throw a dumbbell on your chest. That is tough stuff. We get to 90. We get to 90. Whoa. You knew you could do it, didn't you? You knew you had it in you. We just had to dig it out. You go in three. Two, two. Let's go. Ten. Come on. Ten. Woo. Ten. Nine. There's no pause button. Not today. Not today. Come on. Yes, you can. Woo. Come on. Dig deep. Dig deep. You got this. It's getting hard. I know. I feel it. I'm with you. Yes, you can. Two more. It's slowing. Two, one. It's getting harder. We're so close, guys. We are so close. I like what you said. You know it's in you. We just gotta dig it out, right? We know it was in you. We just gotta dig it out. That's what we're here for. Bring it out. Dig deep. 30 seconds. Crunches in three, two. Let's go. Inhale down. Exhale. Inhale down. Exhale. Nice work. Come on. Finish strong, guys. Finish strong. There is no bonus round. Your burpees. 100 burpees. No bonus round. These crunches are hard. 10 seconds. Come on. There you go. 4, 3, 2, 1. Bananas. Come on. All right. You are gonna get to 100 burpees today. Yes, you are. Go tell all your friends about it. Tell everybody you know you did 100 burpees. You should be proud. Yes. Here we go. Those hundred burpees. Burpees. We're coming for you. Come on. Bring it home. You go in three. You go in two, one. Ten burpees. Finish it. Ten burpees. There we go. Radio silent, and we just dig deep. Yes. Come on. Five more. Yes, you can stay with it. Come on. Finish right here. Last one. Yay, Lindsay. 100 burpees. Don't stick it. Proud. Yes, team. Yes. You did it. You feel accomplished? I do, yes. I didn't know we could do it, and we did it. Turned off shaky. I was concerned. All right, you ready to finish with a fun, fun mobility move? Let's bring it home, Rach. We get to open that chest. I have a fun flow if you're with me. You go down dog there. Flip it. Wild thing and reach. Open it up. Bring it back. Alternate your side each time. If you're with Rachel, you got a nice reverse tabletop. Reach over. Fingertips can go away from your butt rage. And then you go. There you go. Up Bridge and rage. We got going. 3, 2. 50 seconds. Here we go. Big inhale. Down, dog. There you go. Bear crawl. Take this. Nice and slow your pace. Reach. Open up that chest. This is slow, controlled. This is. I earn every second of this. Down, dog. There. That beautiful heart inside your body is pumping strong. That was some heart conditioning. Cardiovascular endurance. That's why we call it core cardio and mobility right here. You get it all in today's workout. Nice work. Go down dog. Go bear. Flip and reach. It feels so good to feel good, doesn't it? It feels so good to earn something, to accomplish it, to know that you gave it your all. You did your best. Yes. Come on. Finish Right here. Last five. Four, three, two and one. I got one push up because I had one tap today. Here we go. Down, up. Nice work. All right, you guys. From here, we're just coming into tabletop. Nice little cat cow action. Drop the belly. Lift the chin. Reverse it. Pull it up. Spine tucks towards the ceiling. Nice. Find a nice neutral spine. Kick your right leg out. Send the right leg. Arm, arm long. Right arm long. Right leg long. Thread the needle, ear and shoulder to mat. Big inhale here. Big exhale. Big inhale. Big exhale. You did it. You did it. You did it. You did it. Nice work. Bring it back. Same thing. Other side. Left leg out. Left arm long. Big inhale here. Exhale. Thread that needle, ear and shoulder to mat. Big inhale. Big exhale. Nice work. Big inhale. Big exhale. Nice. Bring it back up. Right here. So thinking proud of you guys. I'm so stinking proud of you. Let's just give ourselves a round of applause. We deserve it. We deserve it. We're gonna see you back here on the map for day five, because, believe it or not, you have one more day to get through this week. You can do anything for five days. See you back here tomorrow. Thanks so much for joining me for that core and cardio killer workout. If you loved it, hit subscribe. Subscribe to our YouTube channel. We've loaded up day five of the program for you right here. Or find the entire two week metcon program in this playlist right here. Have a great day.