30-Minute Full Body Conditioning Workout (MetCon 100 Program Teaser)

Good morning. Good morning, you guys. We are excited to be coming at you guys this morning with a live workout. We're giving you guys a little bit of a taste of our new program, Metcon100, which is going to be launching in the new year. We are so pumped for it. I am. Yeah, let's just, let's just jump right in. We got so many people commenting. I'm so excited to be here with you guys. Welcome. A couple shout outs to some of our new members. Welcome. Sandra, Ashley, Catherine, and. Oh, see, we've got a couple names that it's like the. Your handle. Jocelyn. Good morning, you guys. Welcome. Rosalynn. Welcome, you guys. Those are our new YouTube members. So if you see that little join Button on our YouTube community channel, they can become part of our YouTube community for a small fee a month. It's 5.99amonth and you get more live workouts. So we come at you live often. And then also, like you guys have maybe seen in some of our emails, we, we did a fitness assessment test. So we have a fitness assessment PDF that you can print out before you start any of our programs, specifically this new year program. You can print out that PDF and go through a strength and endurance test, a mobility test, a aerobic endurance test, and you can see where you're at now and then where you are when you complete our program. So we did that live with our YouTube community this month and anyone can access the PDF. You just have to be on our email list. So if you want that Fitness Assessment PDF, jump on our email list nourishmoovluv.com subscribe and we'll get that fitness assessment to you. So you can do that if you are a member. You can watch the live video and walk through it live with Rachel and I. Rachel is what, what did you get you? 38. 38 push ups. Her goal is 40 by the end of the year. You got three days. Three days. She's got three days to get to 40 push ups. This is a really great way to set goals. If you have goals, you want to do push ups from your toes, all that good stuff. But today we are here. I'm Lindsey Bombard, nurse with love, joined by the amazing Rachel. She'll be offering some modifications today as Rachel is offering modifications to the entire metcon program. You guys. So if you're looking at our metcon trailers and you're like, that seems intense. Seems too intense for me. There is a modifier in every video and if you don't want to do that Then we got other programs for you. We just gave our beginner program a facelift. We have an awesome beginner program, pregnancy postpartum strong 20, which we launched last new year. Lots of great programs. Either way, we want to give you the tools to start your new year nice and strong. So today we're jumping in. We are doing a full body workout. All you need are dumbbells. I have anywhere from 15 to 30 pound dumbbells. It's going to be strength focused, but it's definitely going to raise your heart rate and it's a little bit of a sneak peek or a little taste of metcon. So people have been asking like, what is metcon? There's different formats. You're not just doing one move through the whole workout. This is a little bit of a sneak peek and a little bit of a taste of metcon. So. So you'll get to get that today when we jump into the workout. All right, you guys, I just feel like we're off center just a hair. There we go. There we go. All right, we're going to jump into the workout. I'm going to set my watch to. I'm going to do hit today because I'm going to try and move at a little bit more of a rapid pace. And when we film live, I usually use a little bit lighter weights, although I do have some heavies today, so I'm going to try and do that. But you can set your watch for any of the metcon workouts. The arm days and the leg days are definitely going to be strength. The full body days and the core cardio day, you can set to hit training on your watch if you prefer. So I'll do head training on my Garmin today. Speaking of, I have The Garmin Venue 3 if you are interested. We are going to be giving away one of these Garmin venue threes to a member of our YouTube community in January. So get pumped for that. If you're a member of our YouTube community, you can look forward to that. All right, ready to jump in? Let's go, let's go. Let's get ourselves warmed up. I got to give a couple shout outs. I feel like a couple shout outs. I haven't said hi. Good morning, Kimberly and Brady. Good luck. Nice work. Welcome, Jen. Woohoo, Rachel. Everyone's cheering for Rachel. Larissa. We're doing a full body workout today with dumbbells. You got four circuits. I'll explain it as we warm up here. All right, welcome Shelly and Sarah and Lori. Nice work. You Guys, first live for Sarah, joining from Minnesota. Yeah, yeah. Excited to have you with us. All right, you guys, let's jump in and do this thing. We're going to get warm, and I'll explain the workout as we warm up. So feet are stacked underneath the hips. Let's go. Big inhale. Reach up nice and tall. Exhale, baby. Back Bend hands. Come to the small back. Roll the shoulders up, back and down. Open the chest again. Up, back and down. Open the chest. Just open that up right there. Nice. From here, just go to some arm flaps. Little arm flaps. Give yourself some space. Create some space right here. Walk those shoulder width or a little bit wider if you want. We're going to go hip hinge and squat in three, two. Let's go. So push the hips back. Stand tall. Drop the hips low. Stand up. Push those hips back. Stand tall. Drop it low. Nice work on the push back. Initiate with the hip hinge. Right. Warming up the back side of the body. Then the squat. We hit the front side of the body. So today's workout looks like this. You got four circuits. Each circuit has two moves. You have a base move and a build move. We're gonna go legs, arms, legs, arms. Between each circuit, you are going to do a power move that you will see in the metcon program. It's going to be rep based for the power move. All right? You're going to do each exercise during the circuits for 30 seconds of work, 15 seconds of rest. That is the format for Metcon. One more right here. Nice work. Take it to the back of your space. Gonna hinge over. Walk up onto high plank. Once you get there, step right foot upside, right hand, switch left foot outside, left hand. Walk it back in. So the entire metcon program has different formats. We have triceps, we have strict sets. We got circuits like this, right? There's an imam, just kind of like an amramp style. All right? But all of the time intervals are 30 seconds of work, 15 seconds of rest, like we're gonna do today. And then there's rest, which we'll do between each circuit like we will today. Hold it here. Hold your plank. Right foot outside, right hand. Easy twist. Nice work. Thread that needle. Thread that needle. That feels good. Open up those hips. Open it back up. Set it down. Switch it out. Left foot outside that 10. Easy twist. Nice. Grab that needle. Open it back up. Step back. Two push ups. Knees or toes down, up, down, up. Push up and back down. Dog. Pedal up those heels. Pedal up those heels. Stack your right foot on top of the left foot. Calf raises on that left foot. Lift and lower. Go. 5. Nice. 4. 3. 4, 2. 1. Switch it out, switch it out. Stack the left of the right. Lift the heel. Lower calf raise. Warming up the calf and ankle. 5. 4. 3, 2, 1. Back to both feet. Now you're gonna bend. Extend. Drop the knees to the mat. Push the hips high for 5. Nice. 4. Yes. 3. 3. Knees to the mat in two and knees all the way down to the mat. Cat. Cow. Drop the belly. Lift the chin. Reverse it. Tuck the thread up towards the ceiling. Chin to chest. Do it again. Drop the belly, lift the chin. Reverse it. Tuck the chin, lift the spine. Come. Find a nice neutral spine right here. Nice neutral spine right here. Come up. Right foot up. Left foot back. Lift up. Find a nice low lunge. Hold it here, hold it here. Option. Lift those arms for four, three. Lunge drive in two and one. Lunge drive, lunge drive. There it is. Nice, nice. Up. Nice. Go. Four, three. You're gonna hit to the side in two and one. I'm gonna move over. So you're just gonna go right into a lateral lunge. Drive it up. Lateral lunge drive, lunge drive. Nice work. Go four. There it is. Go. Three. Nice work, Jumping Jackson. Two and one, right here. Take it to jacks. Jacks. Jacks for eight, Seven, six. You got it. Five, four, three, two, one. Left foot forward, right leg back. Find that lunge. Hold. Hold for five. Four. Lunge knee drive in three, two. Let's go. Drive. Drive. Nice drive right there. Four, three. You're gonna hit lateral in two, one. Lateral lunge. Drive it up. Lateral lunge, drive it up. Lunge, drive, lunge drive. Four, three. Nice work, team. Two. Yes. One. Nice work. Take it to high knees, high knees, high knees. Get them up for eight. Seven, six. You got it. Five, four, three, two, one. Let's go. Little pushes, push side to side, side to side. Finish that warm up right here. Nice and strong. Go. 8, 7, 6. You got it. 5, 4, 3, 2. One more right. Nice and warm. Nice and warm. How we doing? Ready to tackle this workout? All right, here we go. Nice work. Joining from Wisconsin, welcome. Hello, Holly. Ready for the Metcon preview? People are pumped for the preview. I love it. All right, guys, we're gonna kick off the workout with 20 goblet squats, okay? So grab whatever weight you want. I'm gonna go heavy, bust out my 30 pound, one way. Get it up. Points of contact, sternum and collarbone, elbows tucked in tight. You're drop low, drop drive. If you don't have a heavy weight. You can always take two weights outside. Give me a standard squat. You got 20 squats, your pace, your template. You can count your reps or stick with us. We'll count them for you. We go in 3, 2. Let's go. Go. 1. Nice. 2. Sit the hips back. Drive through the heels to standing tall. Knees track out towards those outer three toes. Nice work. Sit back and drive. Warming up the legs. The first circuit is legs all lower body for circuit one. Starting with 20 spots, you got 10 down, 10 to go. Let's go. Nine. Nice. Eight. You got this. Seven. Come on. Six. There it is. Final five. Four. Nice work. Three and two and one. Nice work. All right, you gotta switch out your weights. Grab two of them. Stay heavy with the 20s. We're going to step back lunges. 30 seconds on, 15 seconds off. This is your base move. Step back lunges. If you don't love lunges, stick with squats. We lunge in three, two. Let's go. Step back right. Drive through the heels. Step back, left, drive. This is your base move. Base build. Base build. Nice work. Stepping back on train tracks. Dropping that back knee towards the ground. Driving through that front heel. It's only 30 seconds. Remove. Try and go heavy. Yes, you can. Final 10, right here. Nice work, team. Final 5, 4, 3, 2, 1. More lunge. Nice work. Rest for 15. Build. Lunge on squat thruster. Step back right. Step back left. Clean the weights up. Drop and drive. Holy bananas. We go with three and two. Let's go. Step back right. Step back left. Clean the weights up. Drop drive. Nice. Step back right. Step back left. Here we go. Clean drop drive. Nice work. Rachel's got a great option for you. Lunge, Lunge. Squat. Come on. You don't have to go for the thruster. Right here. Let's go. 10 seconds, we went from base. Now we're gonna build. Gonna raise that heart rate. 5, 4, finish it. 3, 2, 1. Rest for 15. Rest for 15. Do it again. Back to lunges, back to lunges. Pick up your weight. We go in three. In two. Let's go. Back to lunges. Back to base. Definitely raising your heart rate. Big 30 second pushes. Big 30 second pushes. Nice work, team. We are both saying, I feel like we need the accountability of a live workout this week. I think between Christmas and New Year's, it's just such a weird week. It is. Motivation is low, right? Feels good to move. Come on. Final five. Four, three, two, one. Set it down. Back to the between sicknesses. Holidays. All the things I Haven't had a lot of great workouts. This is a good one. Back to your build. Lunge, lunge. Clean squat posture in three, two. Let's go. Step back, right, step back, left. Here we go. Clean drop drive. Step back, right. Big combo move. Metcon is metabolic conditioning, strength training that raises your heart rate with big moves like this, big compound moves where you're working a lot of muscle groups with one move. Here we go. Come on. Come on, push it. 5, 4, 3, finish. 2, 1. Finish. And finish it. Finish it. Whoo. There it is. Them down. Grab a quick sip. That's circuit one. Now, between circuits, you can do another big metabolic move. Right, we're going to stick with squat thrusters. That's going to be day one of Metcon. Get excited. You're going to do 100 squat thrusters broken down into sets of 20 reps. That's what we're going to do right here. 20 squat thrusters, and I'm going to drop to 15s for this. Whoo. Okay, so you can see that during the circuits, you can go heavy for 30 seconds. During the hundred move, if you need to drop your weights, that's okay. We got 20 squat thrusters. We're gonna go side to side. So step right, thrust, left, thrust. Step to your right. In three, two. Let's go. Right, push, left, right, push. You got 20 total. Come on. If you want to grab those heavy weights and slow it down, you do you right. Nice work, team. Keeping it in that front right position at your shoulders is really going to fire up that core. Keep the weight in the heels. Don't let those weights pull you forward. Nice work, team. Stay with me. Right here. You got this. Are we in the final five? Let's go, final five. Four, three, two, one. Nice work. Nice work. Set it down. Grab a sip. There you go. Day one, you're gonna knock out 100 of those bad boys between circuits, just like this. All right, circuit two, we're gonna give the legs a break and go for the arms. We're go for the arms today. Circuit two, same thing. Base and build. Base and build. All right, I'm gonna grab my twenties. Single, single, double arm rows, hinge over, palm stays in row right, row, left, row together. That's your first 30 seconds. That's your base. And then we're gonna build. Row, curl, press, base move. Ready, Rachel? Let's go. She grabs her 20s. I think I can do it. She grabs her 20s. Yes. Here we go. Core is tight. Hinge over, weights are tight to the body. We go in three, two. Let's go, let's go. Row right, row, left. Row together, both of them. So it's a single, a single, a double. Your neck is in line with your spine. Like you got a two by four from head to tailbone, right? A lot of people start to feel this in the low back because they're out here. Keep those weights tight to the body. Single, single, single, double. Here we go. Come on. You're in the final 10. Those weight should start to feel heavy, means you got the right ones. Four, three, two and one. Nice work. Rest for 15. Now you go one, row, one, curl, push. I'm gonna try and stick with the 20s. Means I gotta add a little dip drive for the knees. Help them up. Here we go. In three, two, two. Let's go. Hit. Row, stand, curl, push. Hinge, Row, curl, push. This is your power or this is your build. Sorry. Base into. Build. Base build. You guys like this format? Can we do it strong? 20? I think we might have. I love this form. One of the programs where we brought it back into metcon, we got base build in a leg format and in an arm format. 3, 2, and settle down. Rest. You can do those two moves again. Single, single, double, rows, row, curl, press. Basic build, Basic build. Are you ready, Rach? Let's go. Grab your weights. We go in three and two. Let's go to go. Single, single, double. 30 seconds. 30 seconds and you do it twice. Come on, come on. Go heavy. You want those last 10 seconds or last two to three reps to feel difficult. That's how you know you got the right weights, right? All right, here it is. It's your final ten. It's your final ten. Are you feeling it? Come on. Last five, four, three, two. You're out. Set it down. Row, curl, press, go, curl, press for the build. Those 15 second rests go fast, don't they? You know, I think it's better than the rest. Number 10. Do it again. Is that stronger? 25. That was stronger 25, right? We got three, two. Let's go. Hinge, row, curl, push. Don't worry. We got some new slogans for METCON coming at you, don't we? For sure. I won't spoil them. I won't say yet what they are. You know, I think this guy is top. But we had so much fun filming, like, I really feel like we had a good time. Oh, yeah. So much joy in accomplishing hard things, you guys. So much joy in accomplishing hard things together. Come on, pedal. 5, 4, 3, 2, 1. Nice work. Weights are down. Grab some water. Two circuits down. Your power move. 10 push ups, right? Yes. There is a workout day two where you're going to do 100 push ups, but it's broken down into 10 rep increments. Very manageable. Yes. You can do these push ups from your toes, from your knees or from an incline. We're going to do it from our toes today. Rach is doing them from her toes. She's working those push up goals, right? We're all going to come from our toes. 10 push ups. Count your own or stick with us. We go in three. In two. Let's go, let's go. Go. 10, 9, 8, 7. You got this. 6, 5, 4, 3, 2, 1. Nice work, team. Yes. Rachel, I like the combination of going hard and heavy during the circuits. I don't have to count reps or think about it. It's all timed. But then you methodically break it down and focus on a rep based move between circuits. It's a really fun combination. You guys. All right, circuit three. Back to legs. Back to legs. Okay, you have a staggered deadlift and you got two 20lb weights. You got a staggered deadlift. Let's go. Right foot forward. Left toe popped. 80% in the right 20 in that left toe. Hinge, hinge, hinge, hinge, hinge. Stand up. One weight or two weights. We go heavy. You go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge, Stagger deadlift. This is your base move, right? We've done squats and lunges. Now we're doing deadlifts for the hamstrings, glutes and hips. Hammies, glutes and hips. If you want to advance this, do a single leg deadlift. You can float that left leg. You can always think it harder. Guys. I like the kickstand because I can go heavier. Me too. Heavier, with a little bit more stability. Nice work, guys. You're in the final five. Four, three, two. You're out. I'm gonna drop to one way. Okay, here we go. You're just gonna do the stagger deadlift. Weight's gonna be in the left hand. Sacred deadlift. I'm go for the snatch. We compare a rapid and lateral. So Sacred deadlift. Right lateral lunge to the left at 3, 2. Let's go. Hinge snatch. I'm gonna rack it and go. Rachel's just gonna do a clean hinge snatch. And then I step out on the snatch. My pick. A parallel stagger, parallel rack. Step one. Nice. Stagger, parallel Rack, step one. Nice work. Big compound move. Again. This is your build, right? Nice work. Stagger, snatch, step it wide. Three, two, and you're out. Nice work. Same thing. Now you're gonna switch legs, right? Don't you wish you could do that, like, four times? Those big moves, I like them. So you really get the hang of. Don't worry. The more of our leg workouts and arm workouts, you'll have more time to nail the move. We do this base build format in triceps. So we get three stacks, three stabs at it. Yes. Here we go. Left foot forward, right toe popped. Staggered deadlift in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Stand tall. Push the hips back, drive through that front heel. Push the hips back, drive to that front heel. Nice flat back. The deadlift is just as much strength training for the lower back as it is for the hammies. Boots and hips. Nice work, team. You got this. One rep at a time. 10 seconds here, 10 seconds here. Finish it. Last five, four, three, two. Enter out. Down to one weight. Left foot stays forward. Dumbbell, right hand, staggered deadlift, snatch rack, step out. There we go. That's where you go. Clean it or snatch it. We go in three, two. Let's go. Hinge, snatch, rack, step wide, into the lunge. Stagger, deadlift, snatch, rack, step wide. There it is. Stagger, snatch, rack, step wide. Nice work. You get a lot of new moves coming at you in this metcon program. It always makes it fun. Each new workout has at least one new move that we've never done before. Like a fun guessing game. Can you finally move? Can you finally move? What a great game. 3, 2, 1. Right. Makes it lots of fun. All right. Grab some water. Back to reps. You're going to give me 20 swings? If you got a kettlebell, you want to bust that out. Otherwise, we're going to do dumbbell swings. Dumbbell swings. We got 20 of them. I'm going to grab this 30. I'm going to keep both hands on it. Rachel, you can alternate hands or keep it both on. Both hands on your weight or alternate. Rachel's got the alternating hinge, swing, hinge swing. 20 reps in three, two. Let's go. Hinge, swing, drive through the heels to stand you tall. Okay, we just warmed up those hammies, hips and glutes in those deadlifts and snatches. Now you're adding some power right here with the swing, targeting those same muscles. Glutes, hamstrings, hips, glutes Hamstrings, hips. Come on, come on, come on. Add some power right here. What would it look like if I said 5, 4, 3, 2, 1. Nice work. Weights are down. Water's up. Circuit 4, we're going back to arms and core. Back to arms and core. Nice. Miss. Love the compound moves. Miss. Rachel's new move alert. Don't worry, Rachel's got the air horn. It's in the program frequently. I love it, you guys. All right, here we go. Circuit four. Arms and core. We're actually going to hit the mat. Hit the mat for the last circuit. I'm going to drop down to my 15. You got a single or double leg glute bridge? I'm going to go single bridge is going to a double. I'll start with my right leg on the mat. Single or double leg glute bridge with skull crushers. So you're just giving me an isometric glute bridge hold skull crushers. 30 seconds. In three, two. Let's go. Single or double leg glute bridge hold skull crushers. Come on. Bend, extend. Bend, extend. Working the triceps, back of the arms. Shoulders are involved for stability. Hamstrings and glutes are turned on in that nice magic hold. We got a good full body push here. Come on. Yes, you can. Nice work. Keep those hips lifted nice and high. 10 seconds, guys. 10 seconds. Finish it. Last five, four, three, two, and one. Rachel hit us. Make a nice wide V. I might need you to switch over. Rachel's going to say hi. I'm going to give you a crunch. Roll back, sit up, grab my weights. Curl press from a seated position. Pulling bananas. It's harder when you can't use your legs. Rachel's gonna stay tall. Alternate the curl press. This is your build for me. One crunch, curl press, and a V sit. Rachel's gonna stay in the V sit, curl press. We go in three, two. Let's go. 30 seconds. Roll back, find your weight. Curl punch. Set them down. Roll back. Roll up on your weights. Curl P. Roll back, roll up by the weight curl press. You got this, guys. Come on. You're in circuit four. Yes, you can. 10 seconds. 10 seconds. Come on, team. Big push overhead. Right there. 5, 4, 3, 2, 1. You're out. Nice work, team. Rest for 15. Back to slow pushers. Back to slow pushers. Back to single or double leg. Switch your leg. If you're in the single, double up with Rachel. Find that blue bridge hold. Skull crushers in three, two. Let's go. Bend, extend. You got this. Down and up, inhale, down. Exhale, Push. Come on. Arms and core. Arms and core. Your final circuit. Don't worry, we got some bonus move. We got some bonus moves. Come on, come on. Stay with me. You got this. Nice work, team. Last five, four, three, two. You're out. Nice work. Find your reset. Find your reset. Curl or dope or crunch or jump? Crunch, curl, press. Punch or jump, crunch, curl, press. 30 seconds, let's go. You're there in three, two. Let's go. Roll back, stand up. Here we go. Curl, push. Nice. Set it down. Roll back, roll up. Here we go. Curl, punch. Nice work, team. Roll back and up. Come on, come on. Keep pushing here. Striving for those heavy weights. You got this. You got this, guys. Stay in it. Last 10 seconds. 10 seconds. Yes, you can. Right here. Final five, four. Finish. One more big rep for me. Three, two, and you're out. Nice work on this tail. Right here on the mat. 20 bicycle crunches. 1. 1. 2, 2, 3, 3. Otherwise, if you're Rachel, she's got a standing option for your overhead march. Each leg pounds in one for Rachel, So she goes 1, 2, 3. If you're with me, it's 1. 1. 2, 2, 3, 3. 20 total. We go in three, two. Let's go. One. One. Two, two, three, three. Nice work. Come on. Yes. Crunch, crunch. Right here. 20 crunches. You got this. Stay with us. Yes. If you're in our YouTube community, you know we've been adding on daily challenges to help prepare you for metcon. The bicycle crutch is one of them. Stay with us. Nice. Last two. Two, one. One. You're done. Nice work, Rach. We go. All right. The big move, we haven't hit yet. The big move, we haven't hit yet. Burpees. Burpees. Babies on burpee day. Yes. You're gonna do 100 burpees. Don't worry, Rachel has an option for you. Okay? On core and cardio day, you're gonna do 100 burpees, broken into 7, 10. If you. It's actually 30 seconds. You're going to do as many burpees as you can in 30 seconds. With the goal getting to 10, we're going to set the timer for 30 seconds. If you're with me, you have burpees. I'm going to go chest to floor. If you're with Rachel, you're doing all out. Towel slams for 30 seconds. Burpees are towel slams. 30 seconds, say yes, I can. Let's go. We go in three. In two and one. Let's go. More burpees. And into. 10. Nice work. Nine. Whoo. Eight. Nice work, guys. Seven. Come on. Six. Nine. Five. Come on, come on. Can you get 10 burpees in 30 seconds? Can you get 10 burpees in30 seconds? Push it. You're in the final. Five, four, three, two. You're out. There you go. Nice work, guys. Nice work. What do you think? Bonus round. Bonus round. Yes. You want to see all the moves you're gonna do Metcon. We're gonna cycle through 10 reps per move. Day one, thrusters. Day two is push ups. Day three, squats. We're gonna just cycle through all 10 days. Actually, nine days, because day 10, not telling you yet. Surprise. Day 10, the surprise. It's a big kahuna workout. We got nine big moves. Nine moves, 10 reps each. We're gonna get to 90 reps for the burnout, starting with squat thrusters. Day one. 10 squat thrusters. Let's go. Just with standard squat thrusters. Feet stay planted. We go in three. In two. Let's go. Come on, push it. Go. 10. Go. 9. Yes. 8. You got this. 7. Stay with it. 6. Nice work. 5. 4. There it is. 3, 2, 1. Drop the weights. 10. Push ups. Push ups are day two. Day two, 10 push ups. Knees or toes hit. 3, 2. Let's go. 10. 9. 8. 7, 6, 5. 4. 3, 2, 1. Push ups are harder when your heart rates high. That's why arm days, all strength. It's all strength squat. Thousand squats. Ten of them. Ten of them. In three, two. Let's go. Drop. Ten. Nine. Eight. You got this. Seven. Six, five. Four. Come on. Three, two, one. Day four. Day four. It's burpees. Ten burpees or 30 seconds of towel slams. Ten burpees or 30 seconds of tops in. Three, two. Let's go. Come on. Ten. Come on, we've got this. Nine. Shake the circuits of cardio here in. Yes. Gonna challenge your strength, your endurance, your aerobic capacity, your flexibility and mobility. Don't worry, we build it. A lot of mobility too. Let's go Fish. Nice work. Woo. Yeah. Let it. 3, 2, 1. Holy bananas. Holy bananas. There we go. Day 5, day 5. Swings. You got 10 of them. Only 10? We do 20. Surprise. On swimming, you actually do 200 swings. What we got? 3, 2. Let's go. Hey. 10, 9, 8, 7, 6, 5, 4. 3, 2, 1. Glad you're here. I won't be doing this on my own. I'll take that, mind. All right, that's week one, week two, we start off snatches snatches. You're gonna do 10. Five per arm. Five per arm. I'm gonna alternate right, left, right, left. Snatches. Rachel can show you a clean modification. We go with three. Two. Let's go. Hinge, grab the weight, drive it overhead. Wrap, send it down. Switch hands. 2. Nice. 3. Big moves, big moves. 4. Come on, come on. 5. Nice work. 6. You got this, guys. Come on, come on. 7. Stay with it. 8. 9. 9. Yes. 10. There it is. Back rows, back rows. Day 7. You got 10 back rows. Hinge it over. We roll it. 3, 2. Let's go, let's go. Go. 10. 9. 8. 7. 6. You got this. 5. Stay with it. 4. 3, 2, 1. Stand it up. Day 8 Lunges. 10 lunges. Let's go. Go. 10. Nine, eight. Drive to that front heel. 7. You got this. 6. 5. 4, 3, 2, 1. Nice work. Day 9, Rachel's got overhead marches, bicycle crunches. If you're with me, 20 of them, same thing. Single to Rachel. Double down. Here we go in three. We're gonna do 10. 10 and 2 and 1. Let's go. 1. 1. 2. 2, 3. 3. 4. 4. 5. 5. 6. 6, 7, 8, 9. 10. And day 10 is a big surprise. Day 10 is a big surprise. High five. So that's your sneak peek. Those moves that we just did are the moves you'll be doing 100 of again. You're not just doing that move. It'll be like today's workout, for example. You would do 20 squat thrusters. We would have done circuit one, 20 squat thrusters, circuit two, 20 squat thrusters. Circuit three. You get the point. So that move you did is the rep based move that gets you to 100. How do you feel about it? How do you feel about the sneak peek? What's our initial thoughts? How are we feeling? Nice. Ally says, woohoo. Awesome. Candice says, definitely. Holy bananas. Jennifer says Metcon is scaring me. Do not be scared, you guys. The entire program is your pace, your weights, your pace, right? If you cannot get to 100 in this workout, that you do it the first time, that is OK. All right? 100 reps of an exercise is very challenging. You cannot get there. You can drop the weight, ok? You can do it with your body weight. You can modify, you can follow Rachel. She's got options for you in every workout, okay? The goal is that you repeat the program and you get progressively better throughout the year. My goal would be that you do this program at least four times throughout the year, once a quarter to measure your progress. Right? And you get better each time as you build strength. Not as scary as I thought. I love it. Yes. Veronica. Totally manageable and tackable. Nice. Shannon loves it. Thank you. Diane says she loves it. Harper's slightly scared, but you're going to crush it. Dana says. So fun. Yes. You guys, my daughter and I loved it. I love that you're doing it with your daughter. Modified and still sweating. Absolutely. So I love Jessica's comment. I'm so thrilled to see where I end up after the fitness assessment. Right. Like, the whole point is to see yourself progress. Right. The whole motto of Metcon 100 is you got to put in the reps to see the results. Right. If you want to make progress, you got to put in the reps. You got to show up. You got to give me the 50 if that's where you're at. You got to give me the 25 if that's where you're at and you. And then you just keep getting better. Yes. That's the whole point. We're all going to get better together. We're going to finish this program so strong. Let's stretch it out. Flappy wings. If you have any questions about metcon in the comments, feel free to let us know. Big inhale, reach up. Right wrist grabs left, up and over side body stretch. If you feel good, take it all the way down and around. Back to the top, switch it up. Left wrist grabs right to the left all the way down and around. When you get to the top, put your hands on the low back. Roll the shoulders up, back and down. Now interlace the fingers. Pull back, spread the chest apart. Open it up. Nice work, you guys. Awesome, awesome job. Let's just stay standing. Standing on your left leg. Right heel comes to the glute. Nice quad stretch. Tuck the tailbone towards me and there's going to be a lot of great. If you love we're walking through Split Strong right now. The mobility that you see in Split Strong, you're definitely going to hit that. We have a good warm up switch you like and a good cool down in every single video to make sure you're properly ready to jump into the workout. And then on your cardio and core days, it's cardio core mobility. So we have mobility built into those workouts specifically for you. New mobility moves. Some awesome, awesome stuff from here. Big inhale up, exhale, drop to the bottom of your squat. If you feel good, you can just simply do knee drops, knee drop and knee drop. This still scares me after knee surgery, but I've Been working at getting better at trying to practice this, getting my knee to the mat. So good for those knees and hips. Nice work, you guys. Send it all the way back into your booty right there. Find a nice butterfly stretch. Sit up nice and tall. Roll the shoulders down and back. There it is, you guys. So proud of you. Thanks for showing up and sweating with us today. I hope you like this sneak peek again. If metcon is not for you, that's okay. We have beginner plans, postpartum plans, pregnancy plans. Strong 20, 20 minutes a day, five days a week. It's our most popular program yet because it's very attainable. All right. Metcon is going to be more of a challenge, but it's also very attainable. It's 30 minutes a day, five days a week. 30 minutes a day, five days A week. Okay, you can choose your rest days. I'm going to go Monday through Friday, take Saturday, Sunday off. If you need to build in more rest days or scale back, that's okay. Tackle three workouts a week and make it a four week program. We highly suggest repeating this program. So it is a four week program. All right. Again, you can take that fitness assessment. If you're on, go ahead and take it along. If you're on our inhale, reach for those toes. If you're on our email list, you get the PDF of the fitness assessment. You can go ahead and take that. You can walk through the live. We did it with members. If you're a member, you're going to make sure you're on our email list. You're going to want to be on our email list because that's where we're going to drop each workout daily in your inbox. All right. The workouts drop at 4:00am Central Standard Time starting on Monday, January 1st, 4:00am Central Standard Time. You will get day one, then day two. Okay. They drop at 4:00amt. Central Standard Time each day. So the links in the plan will not work right now, but they'll start working on Monday, January 1st for day one and then on Tuesday the 2nd for day two. Okay, so it drops every day. New workouts, 10 new workouts. It's going to be so much sinking fun. I'm pumped. I think I covered everything. What a way. If you want to challenge yourself and feel strong, we hope that you join us for metcon. Thanks so much for showing up on Instagram today. Thank you guys for joining us right here. Mobility work is one of my 2024 goals. Yes, it's definitely built into the program and we have additional mobility add ons. Actually, if you're part of our YouTube community, we're going to be dropping an additional challenge for you that's all mobility. So it's a daily metcon workout plus a mobility challenge daily. So we're definitely going to challenge you to do mobility throughout this program because it's a tough one and we want to make sure that you're staying strong and healthy. Right. Nice. Can't wait to sweat with us. Candace, we're excited to have you with us. How do I get on your email list? Kathleen says you can DM us on Instagram the word email and we'll get you added. Or you can go to nourishmovelove.com subscribe and you're going to get that. And you'll fill out a form, enter your name and email, and that's how you get on our email list. If you're not there yet, you make sure you do get on our email list. Ok? Because that is where we are going to be. Dropping everything in your inbox that you need every single day to complete this program. 26 weeks pregnant. Way to go, Larissa. You are absolutely crushing this. Loving the prenatal plan. That is so great. I'm so happy you're loving the programs we have. First, second, third trimester. I'm pregnant with you in every single video. The goal is that you can feel strong throughout your pregnancy. Nice work, Erica. Way to go. Laurie. Nice, Nice. Caroline, just. Carolyn just dropped email, so you can click that link right there and that's how you get on our email list. All right. Five out of five says Lori. You're my favorite. Oh, we're so excited you're here with us. Sweating metcon is going to be holy bananas. It certainly is. Thanks, Mallory. Excited to sweat with you guys. All of you guys in 2024. Thanks for being here and choosing to sweat with us. We are so grateful to have you a part of our community and we are so excited to tackle metcon. One day at a time, one rep at a time with you guys. All right, wishing you guys all a safe and happy new Year and we'll see you on January 1st for Metcon. Day one. Squat thrusters. Let's do this. All right, you guys have a great day. Happy New Year. Happy New Year, Instagram. We'll see you in 2024. Nice work, you guys. Awesome job. We'll see you guys in 2024. Happy New Year.