30-Minute Full Body + Abs MetCon (100 Snatches)

Hi, I'm Lindsey Baumgren of Nourishment of Love, and this is your full body metcon, part of our metcon program. Get the full program when you hit. Subscribe to our YouTube channel. Or better yet, hit that join button and become part of our community for more accountability and support. All right, you guys, welcome to metcon number six. This is day one. In week number two, you have been crushing it, and we are gonna start week two so stinking strong. I'm joined by the amazing Rachel. Hi. She's gonna be offering some modifications for today's workout and including what you're gonna do 100 reps of. Today, we are going big. We are doing 100 dumbbell snatches. If you don't feel comfortable taking that weight overhead, Rachel's gonna give you the dumbbell clean, racking it right on the shoulder. You're gonna be doing 100 snatches or cleans throughout this workout. It looks like this. You have four circuits in today's workout. Each circuit has two moves. We're gonna go strength, core, strength core. You're gonna repeat each circuit times two. And in between those circuits, you are gonna do 20 dumbbell snatches or cleans. So to get us all the way up to 100 snatches or cleans, by the end of this workout, you'll be performing the strength or core exercises for 30 seconds of work, followed by 15 seconds of rest. It is going to be an awesome full body workout and way to kick off week two. You ready, Rach? Let's go. Let's go. We're going to get ourselves warmed up. We're going to walk you through some of the moves you'll do throughout today's workout. So we are ready to rock and roll. Are you ready? Let's do this thing. Let's go. Big inhale. Reach up nice and tall. Bring those feet underneath those hips. Give me that baby Back bend. Nice. Take the hands to the small of the back. Just roll the shoulders back. Open up the chest. Spread that chest apart. Nice. From here, take those hands behind your head. Right foot forward. Left toe is going to stay popped. You're going to give me a good morning. And then you're going to bring those feet parallel and you're going to squat. So you're going to come back. You're going to give me one staggered. Good morning. Or deadlift one squat. Right there. Hip hinge with a stagger. Bring those feet parallel into a squat. Stagger hip hinge. You guys know this is one of my favorite moves. We have the deadlift into a front squat. You gotta throw a clean in between. There it is. One of my favorite moves. And it's how we are gonna start off today's workout. So we're gonna warm it up. Nice. Two more right here. Nice. On that hip hinge, think about pushing those hips back towards that wall. On that squat, think about driving those knees towards those outer three toes. Nice. From here, go ahead, just flap those arms. Flap those arms. Switch your stance. Left foot forward, right toe pops. Hands come behind that head. Same thing. Other side, hip hinge. Now bring the feet parallel into that squat. Little Sager deadlift. Feet come parallel. That's how you're going to drive those weights up to your shoulders for that clean front racket and squat. Nice, big powerful moves today. Full body strength and abs is the main focus of the day. You got it Right there. Here we go. Hip hinge and squat. Two more. Two more. Nice work. Hinge, hinge, hinge, drive and squat. Last one, last one. Hinge, drive and squat. Nice. Take those feet nice and wide. Walk them out, walk them out. Hands come to a T. Here we go. Opposite hand, opposite toe. Opposite hand opposite to toe. Nice little spinal rotation. Nice flat back, tight core. Opposite hand towards the toe, crossing that midline, reaching for that toe. Feel a nice stretch through those inner thighs. Hips. Nice. Right here. Go. Three. There's a little hip crack. And two. Last one. Nice. From here, take a nice forward fold. Nice. Now you're going to sit side and open. Push over to the other side. And open. Push over and open. Push over and open. Shifting that weight from glute to glute. Nice. Hitting those outer glutes, inner thighs. Little spinal rotation while standing. Nice. One more each side. Shift it over. There we go. Plant those hands. Step back. Find yourself in a nice high plank position right here. High planks. You're gonna start with knee drive. So shoulders are stacked over wrist. Core is nice and tight. I'm gonna pull knee and knee. Rachel can option hold that plank from her knees or she can add. You can add some knee drives in if you want to. There you go. I like it. You can always take planks up to an incline. Hands on a chair bench. Drive. You got four, you got three. You got two. You got one. Take a push up. Go halfway down. Halfway down. All the way up. Halfway. Halfway down, all the way up. One more. Halfway down, all the way up. Nice work. From here, step right foot outside right hand. Nice. Easy twist. That feels really good. Drop the elbow towards the ankle. Nice. Open it back Up. Opening up those hips. Set it down. Switch it out. World's greatest stretch. I think it's built into every single one of our warmups. Drop the elbow. Open it back up. Nice. One more time each way. Really going to open up those hips. Nice today. Drop it down. Open it back up. Set it down. Switch it out. Other side. Big open right here. Drop it down. Nice work. Open it back up. Nice. Walk your feet in. Find a nice tabletop position. From here, hands are going to walk out. Nice puppy dog stretch here. Big inhale, exhale. Dropping your armpits down towards the ground. One of my favorite stretches to do before I perform overhead movements. A lot of overhead with the snatches today. Today. Big inhale, big exhale. Nice. Walk those hands back in from here. Go ahead. Tuck the toes. Hips go up and back down. Dog pedal out those heels. Take that left foot, stack it on top of that right foot. Give me five calf raises. Lift and lower. Four. Nice. Three. Yes. Two. Last one. Hold it here. Now bend, extend, single leg. Bend, extend. Warming up the ankles, the quads. Last one. Then you're gonna switch it out. Other leg. Left foot on the ground. Right foot stacks. Here we go. Five calf raises. Five. Four. Yes. Three. I've been building this into my mobility and I love it. I like it. Last one. Drop the knee. Drop and extend. Great way to warm up. The knees, the quads, the ankles, the calves. Two more. You got it. Last one. Nice work. Here we go. Shift that weight forward one more time. Find that high plank. Nice. Step the right foot, step the left foot left. Lift the arms overhead. Drive through the heels. Stand up nice and tall. We're going to take you through one move we're going to do today. It's new and it's a little tricky. Right foot forward. Left foot's going to move. I'm going to go curtsy into a 45. So I go curtsy. Lunge. Step back 45 degree. Right there. Curtsy. Step back 45 degree. Now, you can tap in between or you can go right into it. Here. Step, curtsy, 45. Step, curtsy, 45 dot do it with no weight first. Get the hang of it. All right. We can add weight during the workout. 45. One more here. Curtsy 45. Switch it out. Here we go. Left foot forward. Right leg goes curtsy. 45. Little bit like that rotational lunge you've seen in some of our programs. Strong 20, stronger 25. We're going to a 45 degree angle because, as you know, at Nerds With Love, we like to train in all planes. Nice. Curtsy 45. Curtsy. Last one. Last one. Curtsy 45. There it is. How you feeling, Rach? Good. She's ready to rock and roll. Are you ready to rock and roll? Grab a sip of water. We jump in with snatches. You're going to kick off this workout with 20 big snatches, alternating hands at the bottom. So I'm going to do 10 on the right, 10 on the left. I'm going heavy here. Grabbing a 25 pounds. You want to go heavy on snatches, if you can. Rachel's going to give you a clean. We've walked through snatches before, but it's a hip hinge. Soft bend in my knees here. I'm going to grab the weight. It's hard to do in slow motion, so I'm going to show you without the way. As I drive up, heels pop. Thumb to armpit. Dumbbell. Overhead lockout. Fully extend here. Rack, reload. I'm going to show you in fast motion. Here we go. Heels, thumb drive, rack reload and switch. Heel, thumb drive, rack reload and switch. That would be two reps. You are going to do 20 total to kick it off. Right. Just going to the shoulder. I'm going up overhead. Big move. Big move. We love it. You love it? We love it. Yes. This is full body, you guys, full body. This is a big metabolic conditioning move. That's why it's built into our Metcon program. You're gonna knock out 100. Let's go. We go in three, two. Let's go. Right hand, rack down. You got 20 of them. 10 per arm. Big move. You really want to think about driving those hips forward to get that weight overhead. Okay. My shoulder, my arm is not doing the work. This stabilizing at the top. The work is coming from my legs. Heels pop. Drive those hips forward. Hips and glutes. Boom. Rack, reload. Make sure you rack to that shoulder, especially if you got a heavy weight. Nice. Rack, reload. There you go. Come on. That's 10. 10 down, 10 to go. Whoa. Come on. Come on. You got it. We are raising that heart rate right out of the gates today. Getting after it. Boom. Nice. Nice. Strong core at the top. Nice. Get those hips under the ribs. Ribs stay down towards the hips. Boom. Nice. Come on. Finish it right here. You got three in you, three left. Last three. Nice. Last two. Yes. Last one. Hello. Way to start a workout and go. Quick sip of water before we go. Circuit one. Full body strength. I'm going to go heavy. Go heavy. Right foot Forward, left toe popped. First move we did in the warmup. Stagger, row, clean. Front squat. 30 seconds, right here. Right foot is always forward, left toes popped. They come parallel on the squat. 30 seconds on, 15 seconds off. How did I get breathless after the first move? Holy bananas. Let's go. Three, four, two. Hinge, hinge, hinge. Elbows to hips, clean to the shoulders. Drop into that front squat. Stagger, hinge, row, clean, squat. Big moves, guys. Big moves today. You're not going to get through a ton of reps in 30 seconds, so try and challenge yourself with those heavy weights today. Hinge, row, clean. Nice. You're only going to do each side once. Get those weights up to the shoulders. Up to the shoulders. Drop into that squat. 5, 4, 3, 2. Finish. Rest for 15. Nice work. One weight. I gotta go a little bit lighter. Gotta go a little bit lighter since we did right leg forward. Let's go. Just hit right lateral lunge to the right front raise. Drive off that bent knee, just hitting right. In three, two. Hit right. Hold. Lift up the shoulder height. Drive off the bent knee. Hit right. Hold shoulder raise. Legs, shoulders. Yes, we hit legs and back and move one. Legs and shoulders and move 2. And talk about core already. Anytime you get that weight out in front of your body, your core is fired up. 10 seconds, guys. Let's go. Hit it. Lift it. Come on. Final five. Four, three, two. Drive. You're out. Back to the top three. Same two moves, same two moves. Left foot forward, right toe popped. Stagger, deadlift row. Feet come parallel, clean squat. Back at it in three. Here we go. Two. Hinge row, clean. Drop to that squat. Drive. Nice. Hinge row. So we're hitting legs and back here. Low back's turned on, hamstrings are turned on. Upper back, mid back, shoulders, core. A little bit of everything. A little bit of everything today. A little bit of everything. Big functional moves in this metabolic workout. 10 seconds. Yes, you can. 10 seconds. Come on, come on. 5, 4, 3, 2. Finish it. And 1. Rest for 15. Drop down to 1 weight. Lateral squat. Just hitting left. Front shoulder raise. Lateral squat. Just hitting left. Front shoulder raise. Take it nice and wide. Toes face mirror slightly out. Hit left in 3, 2. Hit left. Lift up to shoulder height. Drive off that bent knee. Hit. Lift. Nice. We go full body strength. We go 20 snatches. Next circuit's a little bit more core focused. A little bit more core focused. We got strength in abs today. And man, is my heart rate just climbing already. Right away, right after the first snatches, to be honest, right snatches are a big metabolic move. That's why we call this metcon. Metabolic conditioning. For three, two, and one, you're out. Drop your weights. Quick sip of water. That's two times through 20 snatches are cleans. See if I can stick with my big 25 throughout this workout. You got 20 of them to get to 40. Right hand hits that dumbbell. 20 snatches or cleans in three, two. Let's go. Come on, racket. Take it down. Switch it out. Lock up that elbow at the top. Nice. If you're with me. If you're with Rachel, you hit that shoulder. Boom. Nice big move. Heels pop. Drive that weight up. Come on. One rep at a time. 100. Man, that sounds like a lot. When you break it down one rep at a time, it's a lot easier. My husband say we break our life down into five minute intervals. We get a good five minutes with the kids, and then we get a really crazy five minutes. Just five minutes at a time. So you got to live it. Come on. Come on. That's 13. 13. Let's go. Finish it. Come on. Right here. This is 15. You're in the final five. Let's go. Finish last five. Nice. Four. Get it up. Come on. Three. It's big, it's powerful. Just like you. Last one for the finish. Woo. Holy bananas. Snatches. Snatches or thrusters? That's what you did in week one. Full body abs. What's your favorite? I love it. I think I like snatches. It just feels so powerful, you know? I feel strong doing them. I choose snatches. I can go heavier. I like going heavier. All right. Core. Core. Uneven lunge swing. Try and use 120. We'll see how she goes. I'm gonna hold the weight in my right hand. Means my right leg is gonna be forward. Left foot's gonna come back. I'm on train tracks, not a tightrope. Train tracks. I'm finding a nice lunge position. Lunge swing. Uneven, you said. Wait, we were doing core. This is core. Wait till you try it. Right there. 30 seconds. Yes. Option dumbbells, optional. We go in three, two, one. I like how Rachel put the hand on the core, right? I like to feel it. You taught me that. Feel it working. What I'm thinking about here. Strong front knee. Don't let this front knee cave in. It's got to control that weight. Right? Strong front knee. Nice. Control the uneven load. Up, down. Drive. Yes. Drive through the front heel. Ten. Let's go. Finish. Come on. Last five. Four, Three, two. Ear. Out. That'll raise the heart rate, too. All right, take that dumbbell, set it down in front of you. Get ready to say, holy bananas. All right, option eight, Plank knee drives. Rachel's got a standing option. I'm going to show you option B after we start. We go in three, two. Let's go. Right here. I'm going to go for 20 seconds right here. Just driving. Last 10 seconds. I'm gonna hover my chest over this dumbbell and pull my knees towards those elbows, just like I'm doing now. But in a half push up, hold. It's gonna be fire. Three, two. If you're with me, come on, hover. Now. Pull. There it is. There's that fire and intensity we like to see in Metcon. Come on. 3, 2, 1. Just taking that move and adding a little bit of intensity. Ready to do it again? Let's do it. Lunge swings. Other side. Left hand holds that weight. Left foot forward, right foot back. Train tracks. Right back. Knee drops to the ground. Three, two, let's go down. Drive. Driving through that front heel is what swings that weight up to shoulder height. Boom. Boom. Similar to snatches, I feel like where it looks like the upper body is moving, but all from your lower body, Right? Lot of legs today. Sneaky. Starting off legs, don't worry. Tomorrow's upper body don't get a break. Come on, Finish right here. 5, 4, 3, 2, 1. You're out. Take the weight. Set it down here as your marker to hover option. Rachel, standing option with me. Plank knee drives. Last 10 seconds. You drop that half pushup, we go in three, two. Let's go. Drive and drive. Shoulders are stacked over wrist. Core is tight. Can you make elbow to knee connection Right here? Come on. Cinch through those obliques, those side abs. Yes. You got it. Right here. Last five half. Hover in three, two. If you're with me, hover hold. Now drive. Now drive. It's hard. Yes, you are strong. Come on. Last five. Four, Three, two, and one. Holy stinking bananas. There you go. Water, sweat towel. Back to snatches. Back to snatches. Are cleans. 20 of them. We go from 40 to 60 right here. We go from 40 to 60 Right here. Come on. 20 snatches. Take a big breath. Get that weight between your feet. Right hand hits the weight, it cleans it or snatches it in. 3, 2. Let's go, let's go. Come on. Boom. Need a little breather there. Come on, you got 20. Like we said, we break it down one rep at a time. We go from 40 to 60. Nice work, 10 team. You get over halfway in this round. Right here. Come on. Yes. Stay in it. Right here. Make sure those ribs stay down. Make sure those hips get under those ribs right here. We just hit 10. 10 down, 10 to go. Come on. Big move. Big move. Big move. Yes. Let's go. Come on. Keep pushing. Right here. You can do anything for 100 reps. I don't think we've said that before. You can do anything for 100 reps. Yes, you can. Come on. Finish. You got two more. One more each side. Boom. Last one. Boom. 60. Feels good to pass that halfway mark, right. It's all downhill now. Over the hump. Over the hump. Water up. Circuit three. Back to full body strength. New move alert. Let's see if I can do this with 20s. I'll keep my 15s close. Sumo Kang Squat. We did the Kang Squat in a leg day, and you loved it. We bring it back. Sumo heels in, toes out I go. Hinge, squat, hold, bicep curl, hips, pop, stand. What do we call this Legally Blonde move? Yeah. Bend and snap. Kang squat curl at the bottom. 30 seconds in three, two. Let's go. Hinge, drop, hold, curl, pop, pull. Hinge, drop, curl on the pop hips, go high. I say pull because you are pulling those inner thighs together as you stand up. I switch that up. I messed up, Rachel. Sorry. Am I good? Here we go. Hinge, squat, curl, pop. Pull those inner thighs together as you stand. Hinge, drop, curl. Oh, it's hard with twenties. It's hard. Come on. Five, four, three, two, and one. Whoo. There we go. Ready for that move we've been talking about? The curtsy lunge. Let's go. Right foot forward. Left foot's gonna do the work and move. Curtsy hit 45 in three, two. Let's go. Curtsy hit 45. Curtsy. 45 degrees to the back. Curtsy 45. Nice work. Nice. This is your transverse plane. Pivots. Twist. We move in this plane because we move in this plane every day. You want to avoid injury in your daily movements. Functional strength right here. You build it. Come on. You only do each side once. 5, 4, 3, 2, and 1. There we go. Circuits stack up, man. Full body strength. That is definitely gonna raise your heart rate. Sumo Kang squad. Sumo Kang squat. Heels in, toes out. Grab your weights. 3, 2, hinge, drop, hold, curl, pop, pull. Hinge, drop, hold, curl. Come on. Pop, pull. It's only 30 seconds per move, you guys. This is my encouragement to pick up those heavy weights. Yes. This is my encouragement. 10 seconds. You only got to do it for 30. You can do anything for 30 seconds. Yes, you can. 5, 4, 3, 2. You're out. All right, Curtsy, curtsy. Lateral, other direction. Curtsy, lateral, other direction. Left leg planted, right leg flows. Right leg's my bad leg. I'm going to go slower. We got three, two, let's go. Curtsy, lateral 45. Curtsy, lateral 45. You know what, though? I realized I got to stop calling it my bad leg. It's like a mental thing, right? Right. Biggest fear is fear of re injury. When you refrain it to, am I gonna get injured again today? To look what my body can do for me. Look what it has done. Look how far I've come in a year, how stinking strong I am. If you don't talk to yourself like that in the quiet time, what do you think is gonna come out? Right? 4, 3, 2, 1. When you're. You needed to, right? That's such a good point. Like, if I sat here and said, like, oh, I'm a terrible instrument instructor, I should have done this better. In the quiet time, when I get on camera, what's going to come out right? If you tell I'm a bad mom, oh, I screwed up today, Mess it up, right? When you're talking to your kids, what's going to come out of your mouth? Right? We are subconscious. It's so powerful, you guys. That's why we all benefit from your yes, I can. You are so strong. Right? It seeps in there. It really does. Right? And then you hear your daughter saying, you're like, yeah, that's amazing. All right, what are we back to snatches? Back to snatches. Back to snatches to 80, right? We go from 60 to 80. 60 to 80. Oh, you're getting close, guys. Right hand hits that weight. 20 snatches or cleans in three, two. Let's go, let's go. Boom. Come on, hit it. Switch. Nice work, you guys. Right here, this is where you play in your head. I'm strong. Whoo. Right? I'm powerful. I know Holly's strong. She said she did snatches with 20 pound dumbbells for the first time. Way to go, Holly. We celebrate those victories here. Yes, we do. Especially if you are in our YouTube community. We really celebrate those victories. We love seeing that progress. Nice work, you guys. 10 down, 10 to go. 10 down, 10 to go. Whoo. One rep at a time. Come on. What weight are you picking up today? What weight is it? Is it challenging you? If it is not challenging you I challenge you to go heavier. Come on. Yes. You can finish right here, you guys. Last four, maybe that was three. Now you got three. This is two, two. Last one, last one. Come on. Finish. Finish. 80. There we go. Almost home, Rage. Almost home. Final countdown. Hit your back for core. Hit your back for core. Drop it to my 15s. Drop to my 15s. We're gonna go a little triceps and core. Triceps and core. Whoo. Finish it off. Circuit four. This is your last circuit, guys. Hit your backside. Laying on my back. Knees are bent. Three Skull Crushers. Closer the knees are easier. Farther, harder. Three Skull Crushers from here. Once I hit three, I hold, I extend for three seconds. One or two legs. Yes. Three and three. Three Skull Crushers. Three Second Hollow Rock. Hold in three, two. Let's go. Let's go. Go. Three. Go. Two. Nice. Go. One. Lift and hold. Kick those legs out. Hold for three, two, one. Bring it back in. Skull Crushers. Nice. Three, two. Nice. On this hold option. Lift those neck and shoulders. Hold for three, two, one. Straighter the legs. Harder it is. Farther they extend from the body. Harder it is. Come on. Three and three. That's your third Skull Crusher. Lift and hold. Last three, two. You are out. I'm dropping to one weight. I'm doing a reverse suitcase crunch. Rachel's going to show you a modification. Dead Bug style. I extend. Extend and crunch. Extend and crunch. Full body extension and crunch in three, two. Let's go. Weight is optional. Exhale. Lift. Inhale down. Exhale. Hardest part of the move. Hardest part of the move is where that exhale is. Inhale down. Exhale. Get up. Inhale down. Exhale. Pull the knees together. Yes. Come on. 30 seconds. 30 seconds. Yes, you can. You're in the final 10. Let's go. Finish this workout. So stinking strong right here. Last four. Three, two, and recover. Rest for 15. Do it again. Here we go. Back to three skull crushers. Three second hollow rock hold. Three skull crushers. Three second hollow Rock hold. You're on in five. Here we go. Get those weights up. Knees up in three, two. Let's go. Bend. Extend back the arm for three, two, one. Lift and hold. Can those neck and shoulders come up for three, two, one? Back to Skull Crushers. Here we go. Three. I love these combination moves. I like laying down for the last circuit. Everybody who likes lying down with Rachel, give us a thumbs up in those comments. 10 seconds. I love it, Rach. The honesty. I love the honesty. I mean, I wrote the workout. I feel the same. Come on, Hold. This is it. Last three, two, and one. Nice work. Suitcase. Crunch. Dumbbell dead bug. Final move and you're back up for snatches. Final move and you're back up for snatches. Say, yes, I can. Right, Here we go in three, two. Let's go. Extend. Crunch up. Big extension overhead. How long can you get from fingertip to toe? Nice. How far can you pull those knees towards your chest on that crunch? Come on. Every day you get a little bit better. Right here. You put in that work today, you're better for it. Come on. Yes. You can stay with us. You got it. Last five. Four, three, two. And you're out. Dumbbells down. Grab a quick sip of water. Are you ready to finish it, Rach? It's gonna feel good. Cross it off. Cross it off. See that progression bar? You see that progression bar? You're almost home. 100 snatches right here. All right? Then you come up from the basement in the morning. Or you kiss your kids goodnight and you say, how strong mom is today. She did 100 stinking snatches. Let's go. Finish it. Hand on the dumbbell in three, two. Let's go. Lift lower. Set it down. Switch it out. Come on. This is it. It's your last 20. It brings you all the way home it brings you all the way home today to 100 reps. Yes. Let's get there together. Let's get there together. Come on. We are getting stronger together right here. Let's go. Boom. Yes. We haven't made the zipper noise yet, Rachel. Here we go. Ready? The classic zipper we do for snatches. Yes. Come on. You're under 10. Keep moving. Keep moving. You got this. Stay with me. Yes. Come on. Five left. Last five. We counted. We go. 95. 96. Yeah, baby. Come on. 97. Almost there. 98. Finish. 99. 100. Holy bananas. There you go. Lynns, 100. What do you think? Bonus round. Yeah. One minute. You got one minute in you. You got one minute in you. Say yes. Say yes to one more minute of work and you're stretching. One more minute of work. Rage. One more minute. My call. Just follow along with me. Put a dumbbell right here. Get a dumbbell right. One minute of work. Just follow along. Turn your brain off. Just get in. Three, two toe taps. Toe taps. Get those toes on that weight. Come on. Toe taps. One minute, finish. One minute, finish right here. Nice. You tap for five squat jacks in four, three, four, two squat jacks. Can you hit the weight? Hit it, hit it. There it is. Nice. Hit that weight. Pull together. Yeah. Let's go. Right here. Come on. You got it. Come on. Give me five. Hit the deck. Find a plank. Five. Four, three, two, one. Option knees or toes. Find that plank. Walk your hands back from that weight just a little bit. Hold that plank. Hand taps. Tap it, tap it, tap it, tap it, tap it. Yes, yes, yes. Let's go. Five. Whoo. Four. Three, two, one. Walk your hands up. Get over that weight. You know that chest hover lower and hold. Get that chest above the weight and hold for ten. Nine. This is it. Eight. All you got. Seven. Six. Five. Four. Three, two, one. Nice work. There you go. Metcon Day six. Week two. Day one in the books. Let's stretch. Way to go, team. I am just so stinking proud of you. So singing proud right here. Left knee on the ground, right foot up. Tuck those left toes under. Tuck your tailbone towards me right here. Open up those hips. Lot of hips to today. Big inhale. Reach up. Give me a little side body reach. All right. Hips did a lot of work. Glutes did a lot of work. Hammies, quads a lot more heavy on the legs than the arms. But that's because you got arms. Tomorrow, guys. Tomorrow. This program is strategically designed. All you got to do is show up and hit play each day. We got it, Ray. Laid out for you. Take this leg open up to 45 degrees. Tick tock down. Here we go. Nice work. You're pushing this right elbow into that right knee, opening up those hips. That worked real hard today. Nice. Awesome job. Bring it back to center. Stay here. Now kick it out this way. Toes face me. Right arm goes to the ceiling. Thread that needle can. Right shoulder, right ear, hit the mat. Open up those hips. Inner thighs. Drop that shoulder to the ground. Lot of stabilizing work for the shoulders today. Big inhale here through the nose. Big open mouth. Exhale. So proud of you. So proud of you today for showing up and working hard. Nice. Bring it back up to center. Same thing. Other side. Here we go. Right knee on the mat. Left knee comes up. Drive those hips towards me right here. Tuck that tailbone. This is what I mean when I say ribs under hips. That's what I mean. Big inhale up side body stretch. My back leg is shaking. Just shaking. That's when you know it's a good workout when you're shaking during the stretches. Back to center. Open this up to 45. Tick tock down. Elbow pushes into knee right there. Open it up. Nice. Opening up those hips. So proud of you guys. I just love kicking off another week. So strong. I'm so excited for what's in store for you this week. Don't miss it. Make sure you hit subscribe to our YouTube channel so you never miss those new workouts. Here we go. Kick this leg out. Left leg, left arm up to the ceiling. Thread that needle. Left ear, shoulder to mat. Here we go. Big inhale. Big exhale through the mouth. Do it again. Big inhale through the nose. Big exhale through the mouth. Nice work. Bring it back up to center. So proud of you. We're gonna do a quick little neck trap stretch. You can go on your knees. You can go seated. You can go standing. Those snatches, a lot of shrugging, right? So we're gonna stretch the neck and the traps right here. So big inhale first. Reach those arms out. Roll the shoulders down and back. Reach the fingertips towards me. Do it again. Roll the shoulders down and back. Reach the fingertips towards me. Okay, Take your left hand behind your back. Right hand. See that? Sorry, I said that wrong. Left hand to your head, right hand behind the back. Did I say it right or wrong? I don't know. Left and right aren't our strong suit. I'm thinking about creating as much space here between my ear and my shoulder. Opening all this up, the trap, the neck. A lot of shrugs. Okay. My palm is facing out towards the back. Nice. Bring it back to center. Now just roll it neck side to side. Right there. Now hold it over here. Right arm comes to the head. Left arm wraps around behind. Okay. Again, creating as much space from ear to shoulder. Right here. Opening this all up. Where a lot of women carry a lot of stress and tension. Open it all up. Roll the shoulder back. Open it up. Nice. Right there. Roll that neck side to side. Bring it back up to center. You're out of here. Metcon day six in the books. We'll see you back for metcon day seven. On the mat. Have a great day. Nice work knocking out that Metcon workout. If you loved it, hit subscribe to our YouTube channel. I've loaded up Metcon Day 7 for you right here. Otherwise, find this entire free two week program in this playlist right here. Have a great day.