30-Minute Leg MetCon (100 Lunges)

Hi, I'm Lindsey Baumgren of Nourish Move Love, and this is your lower body Metcon. Get our full Metcon program when you hit. Subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community for more accountability and support. All right, you guys, welcome to Metcon Day 8. It is getting there. We're getting there. We're finishing this program. So strong. Rach, how you feeling? Great. Sore but good. Sore but good. Okay, well, today we're gonna make you sore lower body. We did arms yesterday. Today is lower body, and it is all about lunges. You are gonna get to lunges, all right? Yes, you can. I know you can. I got a bad knee. I'm gonna do it too, and we got some modifications for you. Okay? If you don't love lunges, you could sub glute bridges. You can do whatever you want to do. We're gonna do 100 lunges. All you're gonna need for today's workout are dumbbells. I have anywhere from 15 to 25 pounds. I've also got a box, a bench I'm gonna be using. You could use a chair and ottoman. Rachel's gonna do it all from the ground. Pick your poison and get after it. Are you ready? I'm ready. All right, let's do this. Leg day. I know. I feel you. If you're like my knees, you're gonna make me do 100 lunges. We're gonna warm up in. Okay, you guys, I've learned so much about knee health since my knee surgery, and we're going to warm up our knees first and foremost for this workout. All right, so we're going to start with one of my favorite knee exercises. You're going to start standing on one leg, and then your other leg is going to kick out, and you're going to tap your heel and lift up. So it's like a little baby single leg squat right here. Little baby single leg squat. Tap your heel. Nice. I'm trying to get this knee over my toe, though. Can you get this knee over your toe? Over your toe. There you go. Get over the toe. Push back. Over the toe. Push back. We're just trying to get blood flowing to all those ligaments and tendons that are hard to get blood flowing to within our knees. There you go. Like you're meniscus. Hey, hey. Meniscus warriors repair surgery right here. Yes. Nice work. Go. 3. Nice work. Go 2. Awesome job. Last one. Bring it to center. Big inhale, reach up, exhale. Forward fold hands. Hit the mat. Bend and extend on the bend. Heels pop off the mat. On the extend. Push the hips high. Bend and extend. Warming up those knees. Nice. Getting that range of motion in there, stretching through those hammies. One more bend and extend. Stand it all the way up. This time, standing on your left leg. Right heel comes out. Here we go. Knees over toe. Tap and up. Tap and up. Man, it's still so much easier on this leg, right? Nice work. Nice sitting back into those glutes. Make them work. Make them work. All those small stabilizers turned on right here. 4. Nice. 3. Can you get those knees over your toes? 2 and 1. Awesome job. Come here, feet. Come parallel. Calf raises. Lift and lower. Lift and lower. Going to warm up the ankles, the calves. Also very important for knee health. Get all these muscles active and firing, right? Often, if you have knee pain, it could be because a muscle group, quads, hamstrings, calves are not firing. Nice lift, nice lift. Here we go. Four. Nice. Three. Awesome job. Two and one. Now it's time to get your tibby outs your tibs. Take it back to a wall. Find a wall. We're gonna go right here. The farther my heels are away from the wall, the harder it is. Pull your toes towards your face. Lower. Toes to face. Nice. Toes to face. Tib raises right here. We love them. Nice. When you get that knee over that toe, right? When you jump and you land, your tibs are absorbing the majority of that shock, strengthening them. We often don't do this move right here. Great move. To protect those knees, hold those toes towards your face. Also good for dorsiflexion of the ankle. Nice. Right there. Lift it up. Nice. Give me four. Nice. Three, two and one. When I do these at home, I try to do 25 tip raises, 25 calf raises. Do three sets of that if you're looking for a good knee routine. Right foot forward, left leg back. We're going right into an isometric hold. Now, I challenge you if you say lunges hurt. My knees hang out here. Isometric holds. This is where I started post knee surgery. So good. An isometric hold. So while we're doing our 10 lunges, our sets of 10, you could do an isometric hold if you don't want to do the lunges. Okay, here we go. Hold it here for 3, 2, 1. Forward. Fold. Stretch it out. Step the feet up. Switch it out. Left foot forward, right foot back. Stand up. Shoulders stacked over hips. Drop it low. Back, knee hovers. Isometric hold. Hold. There it is. Nice. Hold it here for four. Three, two. Drop to the knee. Just drop to the knee. Take it out to the side here. Heels gonna stay connected to the mat. Knee goes over that toe. Ankle mobility. Bring it back. Knee pushes over that toe. Nice. Again. Knee pushes over that toe. Nice work. Bring it back to center. Quick little cat cow action for that spine. Drop the belly. Lift the chin. Reverse it. Tuck the chin. Arch the spine. Ankle mobility. Other side. Here we go. Back. Heel stays connected. Knee shoots over the toe. It's a little bit harder for me on this side. Back to center. Knee shoots over that toe right there. Nice work. Again. Knee shoots over that toe. Last one. Knee gets over that toe. There we go. Awesome job. Bring it back here. The best stretch for warming up those hips. You know it. Step back. Find that high plank. Spider Man. Step ins. Right foot outside. Right hand side. Step back. Left foot outside. Left hand. Opening up those hips. Here we go. Opening up those hips. As I step my right foot forward, my left hip drops. As I step left foot forward, right hip drops. Here we go. Nice. Right there. Step. Nice. One more each way. Step. There it is. And step. Nice. Now hold it. Right foot outside. Right hand. Easy twist. Nice. Drop the ankle. Drop the hip. Open it back up. Set it down. Left side. Left side. Left foot outside. Left hand. Easy twist. Drop the elbow to the ankle. Nice. Open it back up. Set it down. Set it down. Set the knees on the ground. Take them nice and wide. Frog Rock. Elbows come to the mat. Hinge back and forward. Great way to open up the hips. Frog rocks are one of my staples on leg days. Nice. Gotta get those legs nice and warm. Right here. You got it, little Frog Rock. There we go. Nice work. Awesome job. Two more. Two more. Nice. Walk those knees in. Tuck the toes under hips. Go up and back. Pedal out those heels. Walk the hands back to meet the feet. Roll it up one vertebrae at a time. Three way lunge. Get it started. Right leg stays planted. Left leg goes forward side and reverse. Take it forward, lateral and reverse. Nice. Take it forward, lateral and reverse. There it is. Forward. Last full set. We switch sides. And reverse. Nice. Switch it out. Left foot stays planted. Right foot goes forward. Lateral. Step back. Hit front to the side, to the back. Hit front, to the side, to the back. Two more. Front, side, back. Last one. Drive off that front heel. Drive off that bent knee. Drive through that front hill. I step too far back. You see that? Lunges get really hard when you step like this. Tightrope. You want to be on train tracks. Right there. Right? All right. How we Feeling. Give yourself a couple butt kicks as you grab some water right here. Kick your booty. Grab your water. You ready for this? You feel good, Rach? I'm excited. We love leg day, right? We love leg day. Everyone loves leg day. All right, this is strict sets. You have nine exercises. You do each exercise for 30 seconds on, 15 seconds off, you repeat it times two back to back. So you do the move, do it again. In between each move, you're going to do 10 lunges. We kick off the workout with 10 lunges. Got us started off. We kick it off. So grab the weights you're going to use. It's 10 lunges total, five per leg. I'm going to try and stick with my heavy weights right here. You can do one weight, two weights. You step back, right, 10 lunges in three. Shoulders stay stacked over hips in two and one. That's one. We're going to fill up that progress bar on the side and build ourselves all the way up to 100 lunges today. Yes. Never thought I'd do that again. Post knee surgery. Here we are. Here we are. Step back to train tracks. Nice. Nice. You got two and one. Nice work. Try and go heavy on these lunges. That's the point of leg day. Wanting to go heavy. Okay, it's 100 lunges, but they're heavy lunges. First move, grabbing my biggest weight, we're going to do an L stance, goblet squat. Right foot forward. Toes face me. Left toes go out to an L. Toe is popped. Heels off the ground. Racket here as a goblet style. Down and up. Majority of the work is in this front right leg. L squat. L goblet squat. There we go. Goblet squat, we call it. Here we go. 30 seconds. In three, two. Let's go. Down and up. You could always take two weights if you got two weights. You're going to frame this front foot right here. You got two heavy weights. You're framing that front foot. One weight racked at the chest down. Drive through that front heel down, down. Good way to open up the hips. That's why I started with this move. Oh, fun, right? I don't know. Have we done this before? I don't think we've done. I think in a bar workout, like, long, long time ago, I've done it. I was like, it feels a little bar inspired. Yeah, it is bar inspired. Nice. 5, 4, 3, 2, and 1. Same thing. You're going to switch out. Rest for 15 right here. Switch it out. So you do the move. You do it again. Back to back. Right. Left toes, face me. Right toes, face this way. Pop that heel. L goblet squat in three, two. Let's go. Here we go. Down and up again. Left front leg is doing the majority of the work. Down and up. Really good way to open up those hips. Like starting a leg day with it. Love starting leg day with goblet squats in general and mobility. Right? Strength and mobility. You get it all, guys. Nice work. Right here. Come on. 10 seconds. Yes. You got it. Drive through that front heel. Finish right here. Last five. Four, three, two. We're gonna do one more. Down, up. Nice. Back two lunges. You got 10 of them. You got 10 of them. We lunge for 10 in three, step back. Right in two and one. Back knee drops, drive through the front heel. Back knee drops, drive through the front heel. Ten lunges. Yes, you can. One rep at a time. Nice. Always thinking about driving with power through that front heel. Down drive. Last two and one. Nice work. All right, move two. Staggered deadlift. I'm gonna keep these same weights. Staggered deadlift, clean front squat. It's an NML classic. Right foot forward, left toe popped. This time, both toes face me. Hinge, hinge, hinge. Clean front squat. Rachel's gonna keep the weights at her side. 30 seconds, right leg forward. Then we'll do left leg forward, one or two weights. We go in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Clean it up. And front squat. You've seen this move before? I think we did it on full body this week, right? We love it. Big compound move. This is a true metcon move. Metabolic conditioning is definitely going to raise your heart rate. Drop low, drive through those heels. Hinge, hinge, hinge. Nice. I love it because you're hitting hamstrings right here. Hips, glutes and quads. Getting it all big compound move. 5, 4, 3, 2. Finish. Last one. Come on. Drop it low, drive up, set them down and rest. 30 seconds. You're gonna do the other side for 30 seconds. Rest for 15. Same thing. Other side. Left foot forward, right toes popped. Staggered deadlift. Clean front squat in three, two. Let's go. Man, that 15 seconds. Cruises. That 15 seconds of rest. Really cruises, doesn't it, Rach? I like doing it back to back and then checking it. It's probably a check off, you know, right? For all my type A folks out there. If you like a workout where you can check off the moves. That's me. Check it off your to do list, guys. Come on. Come on. Nice. 10 seconds here. You got it right here. Big leg day. Big leg day for 5, 4, 3, 2, and 1. Gonna keep these weights right here. Man that grip. 10 lunges. 10 lunges. What trainers really do between sets. I'm dying inside a little bit, too. Okay, Here we go. Ten lunges. Step back right in three, two. Let's go. Go. Ten. Nice. So if you're gonna make this program under 30 minutes per workout, we're gonna do our best to get there. Come on. Come on. Means we're gonna have to push our muscular endurance a little bit too. Three, two, one. Whoo. That brings us to what? 30 lunges. 30. 30. We're getting back and through. Move three. Lateral squat. One of my favorite moves. Goblet style. One way your chest. Here we go. Nice wide stance. Toes face me or slightly out. The lateral squat because my feet stay planted. Okay, we'll do a lunge later. Hit right, drive. Hit left, drive. 30 seconds in three, two. Let's go. Hit right, drive up that bent knee. Hit left, drive up that bent knee. Nice. Here. We're hitting outer glutes, right? Right here. Little side. But if it feels better for you, you can take the weight down here. Okay. You can always do a hand transfer. Drive, drive. Nice work. Hit side to side. 10 seconds. Yes. You can drive off those legs right here. Last 5, 4, 3, 2. Give me one more. Nice work, team. Do the same thing again. Same thing again. Rest for 15. Just set it down. Whoo. Gonna get right back into it. You got five. Grab your weight racket. Hit right in three, two. Let's go. Man, those 15 seconds, is it just me, or do I just need longer breaks on leg day? Holy bananas, right? Holy bananas. Karlene said holy bananas. The reason I love to work out with you guys is because your workouts are so effective, and they make me feel like a strong mom. Carlene, we are so glad you're here with us. That is our goal here at nml. Help build up women, make them feel strong. Come on, stick with us. Last five, four, three, two. One more and you're out. 10 lunges, 10 lunges. Grab that second weight. If you can shake it out, say, yes, I can. You grab the weight, we pick them up. We go 10 lunges in three, two. Let's go. We say it in our workouts. This is our metcon slogan. You guys. You got to put in the reps to see the results. You want to get better at lunges, you got to put in the reps, right? Better at legs you want stronger legs? You want to run faster? Right here. Come on. Two and one. You're done. There it is. Grab some water. All right, moving on. Move four. Move four. We brought it to you in some of our programs. Stronger 20. Strong 20. Stronger 25. It's a rotational lunge. We love it. Gets you moving. All planes, rack the dumbbell in your right. Left hand, right foot forward. Feet start parallel facing you, right? I'm going to step back right here with that. Left leg all the way back. Toes pop off the mat. Rotational lunge. Ok, so I'm going to face that wall. These toes stay square, they pop up to the ceiling. This foot steps back. Rotational lunge. 30 seconds. You only do each side once. In three, two. Let's go. Rotational, lunge, drive out of it again. Strength and mobility move, right? You talk about strength and mobility right here. A little bit power, right? But like low impact, right? Low impact, power loaded. Mobility is what this is, and I love it. Loaded, strength with control. Nice. Toes are popping up. You're getting that nice stretch. You're driving through it. You got 10 seconds. Nice work. We switch sides in 5, 4, 3, 2, and 1. Rest. Rest for 15. Same thing. Left toes stay facing me. Right leg is going to step back. Definitely my weaker side. I'm going to do my best. You do your best, right? Right hand finds that dumbbell, rack it. You can hold it with the left. Okay? Left toe stay here, step back. Right? In three, two. Let's go. Rotational lunge. Left heel pop, drive up, step back, rotational lunge. Nice work. This is one move I have really been working on, right post knee surgery. Training in all planes is really hard. It's not something that comes easy. You got to work at it, right? Just like we say. You got to put in those reps. You want to see that consistency compound. Come on. 10 seconds. 10 seconds. Yes, you can last 5, 4, 3, 2 and 1. Nice work, nice work. Double up the weights if you want to. We go lunges, we go lunges. This gets to what, 40, 50. What do you have? 40, 50, 50. This takes us to halfway, baby. Step back, lunge in three, two. Let's go. Step back, lunge, drive. Power through that front heel. Strong front knee. Front knee tracks out those outer three toes, right? Nice work. Come on. Yes. There it is right here. Last three, last two, last one. Nice work. 50 lunges down, 50 to go. That's a high five. Halfway, halfway high five. Halfway high five. Grab some water. Move number five. I know you love this move because I do also probably the number one move I've been doing post knee surgery. Rear foot elevated lunges. Just fire. We did these in leg day. With a pause. No pause. You're just gonna go straight up. I'm gonna double up my weights. We're gonna do it today, guys. Let's go. Liz. If my hair doesn't get caught on my mic. Okay, so I'm going. Left foot on my box, right foot forward. Here we go. You want to find out how to get here? Sit on your box, straighten your leg. Right there. Pop up. That's where I'm at. Nice little rear foot, elevated lunge. Rachel's got a split lunge from the ground. 30 seconds in three, two. Let's go. Come on down. Drive. You only do 30 seconds per leg. You only do 30 seconds per Leg. Come on. Yes, you can. The more upright you are, the more quad you're gonna get. The more hinged you are, the more glute hamstring you're gonna get. Come on. It's up to you today. It's up to you. Yes. We got this, Rach. Come on. What would it look like If I said 10 more seconds? 10 more seconds. Yes. You can drive through that heel. Get that good stretch at the bottom. 5, 4, 3, 2. You're out. Holy bananas. Those just get me every stinking time. Same thing, other leg. Same thing, other leg. Set it up. Left foot forward, right foot on my box. Shoelaces are down. Shoelaces are down. We go in five. Woo. We go in three, two. Let's go down and drive. So much better without the pause. We all agree. We all agree. Day three was just brutal. My legs were sore for three days. Rachel, come on. We'll find out what it's going to be after this one. Yeah, we'll see. Leg day. Come on. Yes, you can. Let's go. Come on. Keep powering up. Big strong legs for 8, 7, 6. As you can. 5. Stay with me. 4, 3, 2, and 1. Shaky legs. There we go. Set them down. Lunges. Lunges. Gotta go a little bit heavier because we're on the ground. All right, here we go. Get us to 60. Get us to 60. In 3, 2, 1. So technically, do those lunges count towards our total? We can't talk and do that same. They should. They don't. They should. They should. They don't. Technically, no. So you're going to be over 100 lunges today. Good for you. Good for you. Good for overachievers. Right? Right. Last one out. Overachievers. I love that Love a good overachiever. All right, Rear foot elevated. Deadlift. Deadlift. I'm trying to go heavy on this one. Double them up. Okay, so now I want my right foot close to the box. Left foot is on the box, okay? It's like a single leg deadlift. You can go heavier because you got this stability and support. Support back here. Regular's got a staggered deadlift. 30 seconds. You only do each side once. In 3, 2, 1. Glide those dumbbells down the front side of your leg. Glide the weights on the front. Stand up through that front heel. True or false. Deadlifts are also a great back exercise. Do you feel your low back turned on? You should. Do you feel your lats turned on? You should remember, crush those oranges in those armpits. Come on. What would it look like If I said 10 more seconds? That front leg. Oh, it's fiery. Come on. Hang in that fire for 5, 4, 3, 2. Can we get one more? Yes, yes, yes, yes, yes. Whoo. Set them down for 15. Rest, man. It just doesn't get easier. It gets harder. Okay, same thing. Other side, guys. Left foot nice and tight to that box. Right foot's up here. Three, two. Let's go. I'm driving through that heel to stand me tall. Hinge, hinge, hinge, hinge, hinge. Drive. Push those hips back. Back, back, back, back, back. Drive to that front heel. Push. Back, back, back, back, back, back. Nice. Come on. One rep at a time. Keep those weights tight to the body. Crush those oranges in those arms. Four, three, two, and you're out. I want to set them down, but I got to keep them because we got to do more lunges. We gotta do more lunges. All right, let's get to 70 right here. Yes. Let's get to 70. 70 lunges. Come on. In three, two, let's go. Go. 10, nine. It's gonna get fun, guys. We got new moves coming for you. It just gets more fun as the workout goes on. Get ready for those new excited moves. Gotta pump you up somehow. Come on. Stay with me. Last two and one. Thumb down. Water break. All right, move seven. Seven of nine. Seven of nine. Do you see it? Do you see that light? It's coming. I feel like we're chipping away now versus building up in my head. That's how it works now. We're chipping away. All right, we got a new move. New move. Here we go. I'm gonna go lighter because this is a new move. It does have mobility. Rachel's gonna give you a Lateral lunge. So you can double up those weights if you want to. Right here. Framing that foot, driving off. So a lunge is when you step out, step back, squat is when your feet stay planted here with me. Here's that for a squat. But put this foot on a box, a chair, a bench, we're good. We're gonna have fun. I can do a 20. All right, let's go. Here we go. Right here. So I'm virtually doing a single leg squat. A single leg squat. Challenging my hip mobility. 30 seconds, once per leg, once per side. In three, two, one, drive through that heel. Single leg squat. Nice. So in the lateral lunge and in this move, chest is going to be a little bit more parallel to the ground. I'm thinking about bringing ribcage to thigh. You see how my rib cage and thigh hit here? Ribcage to thigh. Right there. Ribcage to thigh, drive off that leg. Man, these single leg exercises are so stinking hard. Because it's one legs got to do all the work. One leg's got to do all the work. Come on. 5, 4, 3, 2, and 1. I didn't think this through, Rach. Do I show everybody my backside now? How do we do this? All right. You got Rachel's beautiful face. You got my beautiful backside. Yes. My beautiful backside. Rachel's got our timer. Yeah. Count us down, Rach. Three, two, one. Woo. Yes. There it is. Did not think that through. Okay. All sorts of new angles moving in all planes. Right. All right, Rach, you got our timer. I'm trying. I'll watch you. You don't worry about it. I know. I. I like seeing the time. I know this is actually harder for you, Lindsay. Not in control. No, I'm not in control. I don't like it. 10 seconds. We got 10. Come on, team. Let's go. Let's go. Find a 5, 4, 3, 2, 1. There we go. Punch. Crushing that countdown. Just kind of fun. Yes. Here we go. You got 10 more lunges. It's gonna get us up to 80, guys. 80. Step back right in three, two. Let's go. Step back right up and left. Nice. Good news is we got another new move for you coming after this. Another one. Can you believe it? Come on, Drive through that front heel right here. Nice. Last two. Last one. All right, this one's bodyweight. This one's body weight. It's gonna be the funkiest move we've done yet, I think. Right. If you're with me, you can use a box, a bench. I like using a couch. Ottoman. Or you could even use your countertop at home. Okay, I'm gonna land here right about my right hip bones are right. We're just going to give you an option, okay? If you can't be belly down posture because of pregnancy or whatever that is. She's got a butterfly glute bridges, soles of her feet to touch. I'm going heels of my feet to touch. Reverse hyperextension. Lift and lower. Lift and lower. Hello, glutes. Hello, low back. Hello, hammies. Okay, it's 30 seconds. We go in three, two, one, lift. Nice, guys. This is move eight of nine. Move eight of nine. Does anyone feel that shaky leg feeling setting in? It's there. You know what that means? That means lactic acid is building in your legs, right? So that means tomorrow, find yourself a good foam roller and push that lactic acid, push water through the muscles to get that soreness out. Movement. I know when you're sore, you're like, I don't want to do anything. Three, two. Come on. Give me one more. One. It's harder than it looks. I swear. It's harder than it looks. You're gonna do it again, right? When you're sore, you're like, I don't want to do anything funny. You need to move the most, right? Doesn't have to be an intense workout. You just got to push that lactic acid through those muscles. Here we go. Back to it in three and two. Let's go. Reverse hyper extensions right here. Nice. I swear it's harder than it looks trying to get my heels up to that ceiling. I want to hold at the top for a second. Same with that butterfly bridge you're holding at the top. Hold. Nice. Strength with control is so much more than just strength, right? Strength with control. You got to be able to control it at the top, control at the bottom. Nice work. Whoo. Feeling it, guys. Feeling it. Come on. Stay with me. 5, 4, 3, 2. Give me one more. You can also do this on a stability ball. I should mention. Whoo. Whoo. Sweaty up in here. But we're not done with this box yet. We're not done yet. I'm going to glute bridges. We gotta go lunges. Lunges, Rachel, lunges. We gotta get to 90. Lunges, right? This gets us to 90. It does gets us to 90. Hit it. Let's get to 90, guys. Let's get to 90. Step back. Lunge in three, two. Let's go. Step back. Lunge. One. Come on. Two. Yes. Crushing it. Nice. Right here. Chest up. Eyes Up. Strong. Front knee. Drop the back knee. Push. Drop the back knee. Drive. Nice. Last one. There we go. All right. Glute bridges. Glute bridges. I'm going to take it up to a box to add some spice and intensity. Take this sweat toll with me. Rachel's got it from the ground. We go single leg. 30 seconds per leg. You want to throw a weight on your hips, get after it. You could also do this against a wall. 30 seconds in three, two. Let's go. Lift and hover. Lift and hover. Gotta make sure this box isn't gonna run away from me. There we go. Nice. Lift and hover. Lift and hover. Woo. I'm shaking my legs. There's just so much shaking happening when you do this at the end of your leg day. Final 10. 9. 8. You got this. 7. Stay with it. 6. 5. 4. 3. 2. And rest. Rest for 15. Same thing, other side. That elevation just adds another level of intensity, and that is what Metcon100 does. It adds another level of intensity. You're back on in three. In two. Let's go. Lift and lower. Lift and lower. I wanted this program to prove to you that you. We're so much stronger than you think you can do. 100 lunges, burpees, squats, thrusters, push ups. You're so strong right here. Come on. Finish it nice and strong. 10 seconds. Let's go. Lift and hover. Embrace that shake. It means it's working. Five, four, three, two and one. Holy bananas, legs. They feel it. We gotta get to 100, Rach. We gotta get to 100 lunges. This is my favorite size. The last one is always my favorite. Yes, it is. And we're gonna count it down. We go 90 to 100. We go 90 to 100 right here. Finish strong. You're there in three and two. Let's go. 91. Yes. 92. You earned every stinking rep of this workout. 95. Let's go. 96. Six. Yes. 97. Come on. 98. 99 and 100. Drop those weights. You ready? You ready? You ready? Opposite knee slams with rachel. 20 lunge jumps with me. Yep. Huh? You finished strong. 20 lunge jumps and you're stretching. 20 lunge jumps and YOU'RE stretching. We go in three. We go in two. We go in one. Come on. Yes. We didn't have a bonus move for arm day, so I got to give you something extra today. I gotta get. It's Wednesday. If you're doing this workout plan with us, get after it. Come on. Push yourself. 15. Come on final five, four, three, two, one. Nice work, team. 100 lunges. Grab your water. We stretch out those legs. How we feeling? What are you doing? Shake them out and stretch it out. Here we go. I'm gonna go. Rachel, you can go to a crescent lunge, like right here. Right? Okay. I'm gonna stack up my towel a bit, give myself a little bit. One of my favorite stretches after lunges, hips, quads, is the couch stretch. Okay? So I'm right here. You can put your foot against a wall, against your laces. Down right. Trying to get butt to heel right here. This is my surgery knee. It's taking me a long time to get here. Good way to just hang out here. Going to open up the quad. You're going to open up this hip flexor the quad. Really important, especially if you sit at a desk for extended periods of time, right? We all do. That's part of our job. Big inhale, reach up. Nice. Just hold here. Tuck that tailbone a little bit more towards me for 3, 2, and 1. Nice work. Slowly unwind yourself. Switch it out, switch it out, switch it out. Other knee is on the ground. Here we go. We're up, and we are stretching. Trying to get that butt to that heel. Tucking that tailbone. Nice. Again. Mobility gets better. You get stronger as you add strength. Right. Mobility gets better as you add it into your daily routine. We're here to give you that good mobility. Incorporate these moves into your daily routine so you can get stronger. Stay injury free. That's our goal. Help you guys move better, feel stronger, stay injury free. Right here. Big inhale. Arms reach up. Nice work. So proud of you today for crushing leg day. You absolutely did it. Yes, you did. Nice. Oh, work. Awesome job. All right, here we go. I'm gonna go on my box for pigeon Rachel. You're going to find a pigeon on the ground. You could also find a seated figure 4 if that feels good for you. Glutes. Yes. We hit those glutes right here. Bring my shin parallel. Hang out here. You can bring this up to an incline if you want to, or just right here. Just sinking down. Should really feel this in this outer glute of the leg that is on the box or the shin that is bent at 90 degrees. Hang out here, Rachel. You can always bring it down right. A little bit more. That's going to intensify it a little bit. There we go. Nice. Hang out here for 3, 2, 1. Slowly unwind yourself and switch it out. Other side right there. Find that half pigeon option. Take it up to a box and incline right there. Just sinking in outer glutes. Hips. Feels really good. Nice work again. You can add that intensity by hinging over. There it is. Nice work. I'm so stinking proud of you guys. So, so stinking proud of you. Awesome work. Okay, bring it up. I'm going to show you one more on the box. Rachel's going to come into just right here. A split lunge dropping, opening up this hip flexor. Right? I'm going to take that onto the box right here. One leg on the box right here. Oh, this feels so stinking. Good for your hip flexors. If you haven't done this stretch before. I do this on my couch ottoman all the time right here. Really good hip flexor stretch. Nice. I'm so proud of us, Rach. We did it. Day eight in the books. Metcon, day eight. Switch it out. Other side. I'm just walking over to my box right here. Same thing. Other side. Stretching out that hip flexor. Nice work. So proud of you guys. And you know, we're going to see you back here for day nine. We come back at you with some cardio and core and mobility tomorrow. Some mobility moves you're not going to want to miss. We'd love to see you back here. Thanks so much for joining us. We'll see you back Metcon Day 9 tomorrow, guys. See you back here. Awesome. We're crushing that leg day. If you loved it, hit subscribe to our YouTube channel and we've queued up day nine for you right here. Otherwise, you can find this entire free metcon program in this playlist right here. Have a great day.