30-Minute Full Body MetCon (200 Kettlebell Swings)

Hi, I'm Lindsay Baumgren of Nursery of Love, and this is your full body Metcon Day 5 in 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 YouTube community for accountability and support. All right, you guys, we're bringing home week one, metcon day five, finishing week one nice and strong, full body style. And because you love it, we brought back the emom format that is every minute, all the minute. Today you do 100 swings. We're finishing with swings. I'm bringing out my kettlebell. Rachel's gonna show you dumbbell how you can do it all with a dumbbell. Tons of options, right? We got the amazing Rachel. She'll be offering modifications and showing you how you can do everything today with dumbbells. I'm gonna throw in some kettlebells, some dumbbells, mix it up. Have fun with this workout. It's full body style. You got seven moves. Technically five moves because you repeat leading swings. So technically we have five moves. You're going to work through. You're going to do each move for a certain number of reps. Okay, so you've got 10 Dumbbell Row, clean and press. I'm going to walk you through all the moves. 20 swings, we'll walk you through it all. You need to finish the amount of reps within one minute. The goal is you finish by 45 seconds. So you get 15 seconds to rest. We're going to walk you through that. You can stick at our pace or move at your pace. This is you versus you, every minute on the minute. Three sets, seven moves. It's 21 minutes of very hard work. So let's get started with a warm up. Go. Let's go. Here we go. We're going to start with good mornings. Hands go behind the head. Feet are hip width, distance apart. Good morning. Hinge, hinge, hinge, hinge, hinge, drive through the heel stand. We're going to get those hips nice and warm. Those hammies, those glutes there, the power generators behind the swing, right? We love the swing. It's a big full body move. It is a metcon move. Metcon stands for metabolic conditioning. It is a strength and endurance move. It's going to raise your heart rate without jumping. That's why we love the swing. Big full body metcon move. It's a staple. Every move that you are doing 100 reps of in this sequence is a big metabolic conditioning move. Strength training, multiple muscle groups at the Same time, raising your heart rate. We love it. Nice. Go. 3. Nice work. Go. 2. We're going to pick this up. We're going to go swing style. Last one. Now take that hand. Clap them like you got a kettlebell or a dumbbell. Hinge and drive. Hinge and drive. You guys know it. I say it in every workout you've ever done a swing in. You don't want to overextend at the top, right? None of this business. Nope, nope. You just stand straight up. Right here. Hinge, drive through the heels. Stand straight up. Drive through the heels. Stand straight up. Hips fully extend at the top. Nice. Your hips, your glutes, your hammies. Drive that kettlebell up to shoulder height. Go for three. Yes. Two. Last one. Nice. Then we're gonna add some moves. We're just gonna walk you through them. We're going deadlift, hinge, clean it up. Step back, lunge together, Deadlift, clean. Step back, lunge together. Deadlift, clean. Step back, lunge. Nice work. This is gonna be one of your moves, right? We got swings, we got deadlift, clean lunge. Big full body, big full body day. Nice work. Let's do one more each leg. Nice work. Right there. Last one, right there. Step back. Nice work. Let's take it all the way down to your back side. Glute bridges. Glute bridges, right here. Here we go. Drop and lift. Drop and lift. Pretend you got weights overhead. Go. 4. Hold the hips high in 3. Nice work. 2 and 1, option, go. Single leg. You're going to drop and drive. Chest press down, up, down, up. Nice. Three, two. Switch your leg if you want to. Right here. Three, two, one. Nice work. Hold that glute bridge. Here we go. Set it up. Tuck the ribs towards the hip. Squeeze the glutes. Bring the heels in nice and tight to the glutes. Hold here for 4, 3, 2, and 1. Nice work. Roll it down. Set it down right here. We're going to warm up those hips. 90, 90 style, right? Give me a little hinge forward. Now switch. Rotate. Little hinge forward. 90, 90. Nice. Rotate. Gotta get those hips nice and warm because they're gonna put in a lot of work today with those swings. Awesome job. Nice work. Option, stay here with Rachel. Option, hold those legs in. So not 90, 90. Now I'm here. I'm gonna go shinbox. Get up slow, lower down. Rotate shin box. Get up. Nice. Driving through my hips to get me up. Driving through my hips to get me up. Slow, lower down. Nice. Drive through the hip, slow, lower down. Nice. One More each way. One more each way. Up. Nice work. And up. Nice work. Here we go. Up and over. Find a plank position. Find a plank position. Nice work. Step the right foot outside the right hand. Step back. Switch. Left foot outside left hand. Open up those hips. Step back. Switch. Right foot outside right hand. Step back. Switch. Nice. One more each way. One more each way. Here we go. Get nice and warm. Nice. Right there. Nice. Now, if you're with Rachel, pull the knees towards your chest. Nice and slow. If you're with me, run it out. Mountain climb. Mountain climb for 8, 7, 6. You got it. 5, 4, 3, 2, 1. Drop down all fours. Come down to your left forearm. Little T. Spine rotation. Right hand behind the head. Drop and rotate. Drop and rotate. Drop and rotate. Nice. Right here you got four. Yes. Three, two, one. Switch it out. Right forearm down. Left hand behind the head. Nice work. You're going to have options today. You can do those mountain climbers we just did. You can do high knees, standing. If you want more cardio, you got three. Rachel's got overhead marches. Two, one. Nice. You don't got to do any burpees today. No slow burpee. Get ups. Just get yourself up to a standing position. Yes. Get yourself up to a standing position right here. Option dumbbell. Overhead march, March. Pull those knees up so you can do mountain climbers with me. Okay, Each knee counts as one. You can do high knees. One. One. Two. Two, three. Three. Four. Four. Or you can go right here. One, two, three, four. Overhead marches. Yes. Take your poison. You warm, Rach? I'm warm. We're ready to do this. Full body, IMAM, dial. Grab some water. We're gonna jump in. Your first move. I'm gonna walk you through your moves, and then you're gonna knock them out. Your first move is row, clean and press. Big upper body move. Row, clean and press. Row, clean, push. You got 10 of those. You have 10 of those. Okay, so you're gonna do 10 of those. And then you're gonna go right from that into swings. I'm gonna grab my kettlebell. Rachel's gonna have a dumbbell. Okay? I start with it out in front of me. Hike it back, hike. You have 20 swings. You're always gonna do 20 swings. Today between each move. Set that down, okay? And then we're gonna go deadlift, clean and lunge, like we did in the warmup. Right here. Hinge clean, step back, lunge together. Hinge, clean, step back, lunge together. Each time you deadlift counts as one. That's one, okay? Each time you deadlift counts as one. Then you go back to swings. You're gonna do 20 swings, and then you're gonna go down to the ground. Glute bridge, chest press. Glute bridge, chest press. You need to get 20 of these. You're gonna hold the bridge and press. One, two, three. Gotta get to 20. 20 chest presses. If you wanna go single leg, you can go single leg. I'm gonna keep it double leg. I went heavy on leg day. My legs are done. Then you're gonna do 20 swings again. And then you're gonna go into mountain climbers or overhead march or high knees. I'm gonna go mountain climbers. 1. 1. 2. 2. You gotta get to 30 mountain climbers to finish your emom. You rest, go back to the top and do it again. It's three sets. You ready, Rach? Let's go. Let's jump in. Let. Let's go. Grab your weights. Whatever you want. I'm gonna have a kettlebell next to me. I'm gonna try and start with my 20s for this row, clean and press. See how long I can make it through that. All right, here we go. You got 10, dumbbell. Row, clean and press. You have one minute to finish it. Yes. Roll your shoulders back. It sounds easy. It's gonna stack up. Right? Here we go. Row, clean and press. Ten of them in three, two. Let's go. Hinge, row, clean, push. That's one. Hinge, pull, Clean, drive and press. Nice. Nice. That puts us at three. We gotta get to ten. Womb. Big upper body move here. Nice work. Five down, five to go. Row, clean, push. Nice. Nice. Three more. Three more. Pull, Clean, drive. Whoo. Row, clean, drive. One more. Clean drive. Whoo. Holy bananas. Those twenties feel heavy. All right. Nice work. You want to be finishing right about now, so you got 15 seconds to rest. You have 15 seconds to rest. We are going into swings. You got 20 swings in 10. 20 swings. Set yourself up. You're swinging in four. In three. In two. Let's swing. You got 20. One. Two. Drive through the heels. Nice work. Full extension at the top. Just stand straight up. Hinge, stand, hinge, stand, hinge. Soft bend in the knees. Not squatting. Nice work. Yes. There it is. Come on. 10 down, 10 to go. Keep swinging. Nice. You're gonna get to 100 today. Truth is, you're actually gonna do 200 swings. What? There's the sneaky truth. There's the sneaky truth. Right. Finish last two and one. Nice. We got 30 seconds to rest. If you're with us, you're gonna want that. 30 seconds. Trust me. Deadlift, clean. Alternating lunge. Step back. Each Deadlift counts as one. You need to get to 14. 14. Deadlift, clean. If you're not done swinging, stop. Now you want to rest for 15 seconds. Rest for 15. Deadlift, clean. Step back, lunge. Deadlift, clean. We step back, right? That's where you go. Yes. You're there in five. Find your weight. I got mine back by my heels. We go in three, two. Let's go. Hinge, clean. Step back. That's one. We gotta get to 14. Clean. Step back. That's two. I'm using a kettlebell. Sliding my hands down the horn, reaching the bell back towards my heels. On that. Deadlift to the heels. Clean. Drive. Nice. Dropping that back knee towards the ground. Nice work, guys. Here we go. Nice work. Come on. Nice. That's nine, right? Oh, no, that's eight. That's nine. We got a cruise. That's 10. Here we go. Four more. Four more. Right here. Go four. Go three. Nice. We gotta finish it. Come on. Go two. Short rest here. Go one. You got 10 seconds. 10 seconds to rest. 20 swings. 20 swings. You're back on. You're back on. We go again. 3, 2. Let's go. Go 20. 20 swings. Come on. Can you do them in 30 seconds again so you get that 30 second breather? Work for it, work for it. Drive through the heels fully. Extend the hips. Drive that bell up to shoulder eye level. Hips, glutes, hammies. They're gonna put in the work today. Nice work. Nice work. Awesome job. Yes. You're down on the ground. Chest press, press. That's where we go. We got three, two. We got one more. That's 20. Rest. Bells are down. Bells are down. Here we go. Hit the mat. Glute bridge. Hold. 20, dumbbell chest press. 20, dumbbell chest press. Say holy bananas. Right? You want to get better at those push ups we did on day two. Right here. Chest press. Here we go. You got 10 seconds. Big inhale push. Pull those heels nice and tight to your butt. Here we go. Find your bridge. You're on in five. Three. Set it up. Two. Let's go. Push. One, two. Nice. Back of the arms. Hover off the mat. Exhale, push. Hover, push. Hover, push. Inhale, down. Exhale, push. Nice mix here of hitting our big upper body muscles back on the clean and press. Nice. We got our back, shoulders and our chest. Gonna hit those big muscle groups. Nice work. Stay with it. Right here. You're in the final five. Come on. Finish four. Yes. You can. Three, two, one. Nice work. You got 25 seconds to rest. 25 seconds to rest. You're back up for swings. Back up for swings. Move six of seven. Move six of seven. Let's go, team. 20 swings again. 20 swings. Here we go. Find your bell. Find your bell. Or dumbbell. 10 seconds, you're swinging. 10 seconds, you're swinging. Big inhale, big exhale. You got 20 swings in three. Find it. Here we go. Break it in half. Two and one. When I say break it in half, I'm trying to break my bell in half. That's going to activate my lats. Nice work while breaking that bell. That. Handle the bell right in half and activate the lats. Here we go. Come on. Come on. Just keep moving. Hello, metabolic conditioning. Do you feel that heart rate pumping? Yes. No jumping needed, right? No jumping. No jumping needed. Keep swinging. Keep swinging. Right here. Move six of seven. You got one move left after this. Stay standing with Rach. Overhead march. Done. Whoo. Nice. 20 reps. 20 reps. Done. Here we go. Hit the deck. With me, you got 30 mountain climbers. Each leg counts as one. One. One, two, two. You gotta get to 30. You're with Rachel. One, two, three. On the overhead march. Yes. 10 seconds. 10 seconds. Set it up. Climbers with me. March with Rachel. This is your finish move. Seven of seven. In three, two. Let's go, let's go. One. One, two, two. Just keep driving those knees towards your chest. 30 reps. Come on. Keep those shoulders stacked over those wrists. Yes, you can drive, drive, drive. You got this. Nice work. Come on. Nice. Ha. Just keep pushing. Just keep pushing. Keep climbing that mountain. Yes, you can climb. I'm lost my reps. I'm looking at Caroline. What do we ask? 5, 4, 3, 2, 1. Whoo. That's a lot of climbers rest for. We got 26 seconds. Grab your water. Grab your water. You're back to the top. Done. 10. Row, clean and press. 10. Row, clean and press. Back to the top. Back to the top. 10. Row, clean and press. We got 10 seconds. Breathe it out. Breathe it out, breathe it out. Catch your breath. You start over. Grab your weights. We go in three. Guys, grab your weights. We go in two. Let's go. Hinge, row, clean, press for 10. 10 of them. You versus you. Your 10 reps today. What do you got? I know it feels heavy right now. You only got to do three rounds of this. Three rounds of this. Come on. Yes, you can dig deep right here. Row, clean, press. Hitting all those big major muscles right here. Come on. Nice yes. Let's go. Come on. Three left, three left. Go, three. Yes. Finish. Nice. One more. Now we got two more. One more, one more, one more. Rest for 15. Rest for 15. It's hard. 20 swings. 20 swings. You just can't cheat strength. You can't cheat it. You got to put in the reps. You got to put in the reps. Here we go. Grab your belt. 3, 2, 20 of them. What did we say? You got to put in the reps to see the results, right? You gotta work for it, earn it. Come on. Yes, you can. Yes, you can. Keep swinging. Nice. Here we go. 10 down, 10 to go. Let's go. 10, 9, 8, 7, 6. Finish it. 5, 4. Set it down in 3, 2, 1. Holy bananas. There it is. Holy bananas. Deadlift. Clean lunge. 14 of them. Each deadlift counts as one. 14 of them. It's a long one. We gotta. This one. We had to hustle through last time. You gotta beat the clock on this one. You gotta beat the clock on this one. I need some, like, chalk for my hands, right? Getting slippery. Getting sweaty up in here. Here. We got one. Deadlift, clean. Step back. Right, step back, step back. Right. In three, two. Let's go. Clean. Step back, right. Deadlift. Clean. Step back, left. Nice. One. Rep at a time. You hinge and then you drop the hips. Drop that back. Knee to the ground. Nice. Shoulders come parallel on the deadlift. You're standing straight up. Shoulders stacked over hips on that lunge. Nice. Nice work. Big lower body move. Right here. Yes, you can. Nice. Come on. One more gets us to 10. 10. We gotta hustle. We got four left. We got four left. Four, three, two, one. Ah, there it is. Here we go. 20 swings. Breathe for 10 seconds. Breathe for 10 seconds. You can always hit pause. Finish your reps, guys. Come on. You're swinging. 20 swings. 20 swings in three, two. Let's swing. Let's swing. Come on. Work for that 30 second break in this one. You know, you get 30 seconds. You can do 20 swings in 30 seconds. Work hard, earn that 30 second break. Yes. Nice. Come on. 10 down, 10 to go. 10, nine, eight. You got this. Seven. Stay with it. Six. Yes, you can. Five. Four. Three, two, one. Holy bananas. Here we go. On your back. Glute bridge, chest press. On your back, glute bridge, chest press. Option. You go single leg. I'm gonna go double. You got 20 chest press. 15 seconds. 15 seconds. Hold your glute bridge. 20 chest press. Come on, guys. Here. Go in five. We go in five. Lift it. Hold it. Three two. Let's go. Let's go. Push. Nice. Arms are coming true. Straight out to a 90 degree. Be kind to your shoulders. Think about lowering more towards your rib cage than towards your shoulders. Elbows lower to rib cage versus shoulders. Come on. Inhale down. Exhale, push. Inhale down. Exhale, push. Nice. Good mix of alternating lower body and upper body here. This one, we're mostly isolating upper body. We got that glute bridge hold. Nice work. Five more, guys. Five more. Go. Five. Come on. Four. Finish it. Three, two, one. Nice work. You are up for 20 swings. You're resting right now. Rest and you got about 19 seconds. Down to 16 already. Whoo. That rest goes fast. Swinging. 20 swings. 20 swings. It. Swings and climbers. It's swings and climbers for the finish round two. Swing it in. Five. Here we go. Break that bell in half. In three, two. Let's go. 20. Come on. Nice. You versus you. Let's go. Come on. One rep at a time. Yes, you can. Yes, you can. Drive through those heels. Stand straight up. Strong glutes and hips. I love what Heather said. She came back and did this workout a second time, and she said her swings and deadlifts got better. You're just gonna get better the more reps you put in. What did your mom used to say? Practice makes perfect. Come on. Yes. Nice. Final three, two, one. Set it down. Nice. Here we go. Overhead march. If you're with Rachel, climbers. If you're with me, you got 20 seconds on the rest. Breathe it in. You got 30. 30 climbers. If you're with me, 30 got 30 marches. Each leg counts as one. With Rachel, you gotta double it up. 1. 1. 2. 2. If you're with me. 10 seconds. Find that plank or find that overhead stacked position. Yes. We go in three, two. Let's climb that mountain. Come on. Nice. Drive those knees towards that chest. Yes, you can. 10 down, 20 to go. Let's go. Keep climbing. Keep climbing. Butts are low. Shoulders are stack over those wrists. Let's go. Let's go. Drive, drive, drive. Right here. Final 10. 9, 8, 7. You got this. 6. Yes, you can. 5, 4. Finish. 3, 2, 1. There we go. 30 seconds to rest. Nice work. I like it. One more time. I like this. Because you got to earn your rest, right? And you can control it a little bit. You know you are in control, right? All right, you guys, third set is the best set. Third set is the best set. You guys, this is it. Seven moves. I need seven minutes of work from you right here. Seven minutes. Ten bent over row, clean and press. You're there in five. Grab your weights. Here we go. Last time. Three, two, let's go. Hinge, row, clean, push. These twenties felt aggressive. They still feel aggressive. But I knew I only had to do this three times. Yes. Three sets. Three sets. Come on. Nice work, team. That's five. Five down, five to go. Five, finish. Nice. Right here. Four. Nice. Three. Yes. Last two. Come on. One more. Finish it. Finish it. Holy bananas. It does not get easier. 20 swings. You're getting stronger, but you get stronger. I'm squinting, Rachel's smiling. However you manage it, however you feel the pain. Come on. Grab your bell. You're swinging. Three, two. Let's go. Twenty. Come on. Yes. Yes. Nice work. Come on. You guys have loved this IMAM format. We've had so many of you comment saying you loved imam. Bring it back. Here it is. I didn't promise IMAM was going to be easy, but we brought it back for you. Nice work. Come on. Yes, you can. What would it look like if I said 5, 4, 3, 2, 1. My grip. Holy bananas, my grip. Deadlift, clean and lunge. Deadlift, clean and lunge. 14. 14. We gotta hustle on this one. We gotta hustle on this one. You got 20 seconds to breathe. Hands on knees, just breathe. This is your pause button. Don't hit pause. Not in this workout. You gotta just breathe and work. 10 seconds. 10 seconds. Deadlift, clean. Step back, right. Deadlift, clean. Step back right. In five. In three, two. Let's go. Hinge, clean. Step back, right. Drive through that front heel. Deadlift, clean. Step back left. Drive to that right. Heel. Nice. We gotta get to 14. Good thing is, the last time you had to do this move. Rach. Check it off. Say goodbye. Check it off, check it off. Nice work, team. Deadlift, clean. Lunge. Drive. Deadlift, clean. Nice work. Come on. There's light at the end of this tunnel. Just keep working for it. You are so stinking strong. Yes, you can. Day five, week one. Have you done it? You're so awesome. Yes. Nice. Come on. We've got three left. We've got three left, right? Nice work. Come on. Nice. Two. Last one. Last one. Down, up. 20 swings. 20 swings. Yes. Come on, team. You're swinging in three. You're swinging in two. In one. Let's go. Come on. Nice work. It takes teamwork to do this tough of a workout. We're here to push you. Come on. Just keep pushing. Just keep pushing. Yes, you can. It feels really hard when you're in it, but just think about that feeling. That gratification at the end that you earned it and you did it. You're almost there, guys. Come on. Five left. Go. 5, 4, 3, 2, 1. We are well over. I don't know where we are in that swing counter, but you are so close to 200. Holy bananas, here we go. Glute bridge chest press. Hit the mat. 20 seconds. Down to 17 already. You got 20 chest press. 20 chest press. Come on, finish it right here. 10 seconds. 10 seconds. Set yourself up on that mat. Lift those hips. We go in three, two. Let's go, let's go. Here we go. Inhale, down, exhale, press. 20 chest press. Yes. You can break it down one rep at a time. Right here. You started the week with a hundred push ups. You can do 20 chest press. Let's go. You're so strong. Nice work, team. You got this. Nice right here. What would it look like If I said five more? Five. Yes. Four, three, two, one. Nice work. Here we go. 20 swings, 30 climbers, and you're out. That's it, guys. 20 swings, 30 climbers, 20 swings. That's it. There we go. Our last set. Our last set of swings. I'm not gonna lie. There is a bonus set. That gets us to 200. This right here, I think, gets you to 180. Okay, this gets you to 180. All right, we're gonna know 190 or I don't know. I got my math no good. 3, 2. Let's go. My math is no good. You're gonna do 20 right now, and then we're gonna finish the workout with 20 more, and that's gonna get us to 200. That's what I know. There we go. You know what's funny is that it's like feeding feeling your confidence build over this week, because I feel like for me, I can be like, this is tough. I did 100 burpees yesterday. You know, like, I can make it through, like, that confidence, right? Like I literally was the other day. I got sick. Like, I am parenting while sick. That is so stinking hard. This physical strength gives me that mental strength to know that I am a little bit stronger than I think. Done. Nice work, Right? You gotta prove to yourself how stinky thinking strong you are right here. You're gonna hit the deck. You're gonna give me 30 climbers. If you're with Rachel, you got 30 overhead marches. You guys, it is this. We're gonna finish with 20 swings, and you are out of here. Yes. Right here. Come on. Say yes, I can. You can do 30 climbers. You can do 30 marches. You got 10 seconds. Take a big breath in. Big exhale out. Shift that weight right over shoulder. Stacked over wrist. Three, two. Climb that mountain. One. One, two, two. Let's go. Four, four. Dig deep. Dig deep. Come on. First ten down. First ten down. Yes, you can. Just keep climbing. Climbing. Woo. Drive those knees towards that chest. Yes, you can. You got this, funnel. 10. 8, 7, 6, 5, 4, 3, 2, 1. Here we go. 30 climbers. Way to go, Lynn. Yes. Rachel, we're gonna swing for 20 more because we're gonna get to 200 swings today. Not 100. 200. I can't leave at 180. That's a weird number. I cannot leave you at 180. I cannot do it. No. Nope. I'm an even numbered person. We're gonna finish on 200 swings. Are you ready? This is it, guys. This is your bonus move. You've got 20 swings to bring you to 200 swings. Finishing week one of Metcon. So strong. We go in three, two. Let's go. Swing. 20. 20. 19. 18. Yes. 17. Come on. 16. Count it. Down. 15. You're so awesome. 14. You got this. 13. 12. 11. Yes. Final 10. 9. 8, 7. Woo. 6, 5, 4, 3, 2 and 1. Holy bananas. 200 swings. There you go. Five days of stinking hard workouts. Metcon week one in the books. Did you do more than you thought you could? Absolutely. Yeah, for sure. Let's stretch and recover because that is stinking hard. Yes. Let's just go. Big breath in. Big breath in. Take the hands to the small of your back. Spread your chest apart. All those push ups, all those chest presses you did this week, hold it here. Big inhale. You are so proud of yourself. You just crush five hard, very hard workouts. Big exhale. Now roll that shoulder side to side. Ear to shoulder. Ear to shoulder. Nice work. So proud of you guys. One more roll. One more roll. Nice. Big inhale. Up. Exhale. Drop down to the bottom of that squat. Nice and low. Open. Gaze goes up towards that right arm. Switch it out. Gaze goes up towards that left arm. Nice work. Bring it down to the mat right here. You're on all fours here. On all fours. Drop the belly. Lift the chin. Reverse it. Tuck the spine. Arch it up towards the ceiling. Nice. Set it down. We're gonna come into that 9090 stretch again. We crush those hips today. We crush those hips and hamstrings right here. Press this knee into the mat. Press this knee into the mat. Split your shin in half with your chest right There. Hold it there for 3, 2, 1. Now sit up and press this knee into the mat as you gently rock back into the this arm. Just open up this hip. A lot of work for those hips today. Nice work. Kick both feet out. Give me a nice hamstring stretch. Big inhale. Pull the toes towards the face. Hinge, hinge, hinge, hinge, hinge, hinge, hinge. Now release. Reach for the toes. Oh. Stretch through that low back and those hammies. Low back and hammies, yes. Now bring it over. 90, 90 other direction. 90, 90 other direction. Right here. Cut this shin in half with my chest right there. Hold for 3, 2, and 1. Sit up. Drive this knee into the mat. Open up this hip. Hold it here for 3, 2, 1, 1. Final stretch. If you felt those swings in your low back, Rachel, you can go into just a nice cat cow position. I'm coming into a mini cobra position and just gonna hold it right here and hang out. You can hang out here for a solid 15 to 30 seconds. Nice. Open up for the chest. Nice stretch for that low back. Awesome work. So proud of you guys. Metcon, week one in the books. We're gonna see you back for week two next week. Have a great day. Awesome job crushing that full body. Metcon. If you loved it, hit subscribe to our YouTube channel right there and come back for day six right here. Otherwise, find our entire Metcon program in this playlist right there. Have a great day.