30-Minute Metabolic Conditioning (Intense MetCon Workout)

Hi, I'm Lindsey Baumgren of Nourishment of Love, and this is your full body metcon, part of our metcon program, which you get when you hit. Subscribe to our YouTube channel, or better yet, click that join button and become part of our YouTube community for more accountability and support. All right, you guys, Metcon Day 10. Dun, dun, dun. I feel like we need, like, a big. You guys, this is it. This is day 10, your final workout in the Metcon program. And it is nothing short, short of pure fire. We are taking things that you have done from week one and week two, and we are putting them together into one holy bananas workout. Today you are going to do 100 squats, 100 push ups, 100 kettlebell swings or dumbbell swings and 100 back rows. Just say holy bananas. Right? We're gonna do it, and there's no modifications. I have the amazing Rachel with me. And the only modification is that you could take your push up to an incline or you could do it from the knees on the ground. But I told Rachel, no, not today, my friend. Today you are going to do as many as you can from your toes, because that's what Metcon 100 is. We are challenging ourselves to the max, and I know that you are so sinking strong, and you are going to break it down 10 reps at a time. Okay, so your workout looks like this, those four big moves I talked about. You have two push moves, two pull moves, legs, arms, legs, arms. You're going to do each move for 10 reps, all right? Times 10 sets to get this meter all the way up to 100 reps of squats, push ups, swings, and back rows. Everything has led to this moment. Everything we've been building for. It is pivotal. You guys, this is it. This is like where you put everything you've done to the test. All I ask is that you show up and you do your best today. Yes. Let's go. Let's go. I don't know if I can complete 100 reps of every move. I truly don't. But I'm going to show up and give my best. We're going to warm up with a minivan if you have one. If you don't, you can do this with just your body weight. It's just to help get those muscles active because this is a big workout, guys. All right, so you're going to take this band, loop it around your thumbs, give me a big inhale, reach up nice and tall. Now pull the right arm down to bring you over to that right side. Nice. Little side body stretch. Opening up the left side. Back to center. Same thing. Other side. Pull over. Nice. So you're opening up that side. Body back to center. Lap pulls. So pull down on the right and the left, activating those lats. All right, we're hitting the major muscle groups today. We got legs squat, your push muscles, lower, body push. We got chest, shoulders, tries, your upper body push on the push up. We got swings for the hammies, the glutes, the hips, your pull move for the lower body. And back rows. Your pull move for the upper body. Right legs, chest, back. Nice. And hammies. It's going to get so fiery and core and everything, right? Always core. Nice. One more each way. One more each way. Nice. Now hold it here, hold it here. You're going to sink back into a squat, but your arms are going to stay overhead to keep that spine and core turned on. So sit down into a squat. Drive tall through the heels. Nice. Overhead squat. So you're keeping tension on that band. Overhead, drive through the heels. Stand tall, down and up. All right, so all you need is a set of dumbbells. I'm going to try and stick with my 20 pounds throughout this entire workout. I do have a 30 pound kettlebell I'm going to use for swings. Rachel's going to show you how you can swing with a dumbbell. Nice. Go. Four. Nice work. Go three. And two and one. Now you're going to take this band. I want you to loop it around both feet. Get the band around both feet. You're going to grab onto the band with both hands. Nice solid stance here. Little hip hinge. A little deadlift action. Hinge, hinge, hinge and pull. Getting you prepared for those swings. Drive through those heels. That band's just going to add a little resistance, a little tension to warm up the back side of that body. Pull up. Nice. Right there. Driving through the heels to bring the hip forward. Full hip extension at the top. Nice. Go. Three. Awesome job. You're gonna hold that hinge in two. Nice work. Last one. Holding the band just on the right arm, you're gonna row on the right arm. Row, row, pull. Elbow to hip. Elbow to hip. Core stays tight. Shoulders stay square. 3. Nice. 2 and 1. Gently release the band. Clasp your hands. Swing, hinge, swing. Pick up those deadlifts into a switch. Swing right. We've talked about those big mistakes we see in the swings. It's usually over extension at the top. Right, Right there. Just standing straight up. Nice. Right there. 3, 2, 1. Left hand grabs that band in a hinge position. Roll on the left. Left elbow to hip. Left elbow to hip. You got it right there. Core stays tight. Shoulders stay square. Nice. 3. Yes. 2. 3. 1. Nice work. Band comes off. Band can go off to the side. Take it to the back of your space. Plank walkout, guys. Plank walkout. Hinge over, walk out. Find that high plank. Walk it back in. Tap the toes. Stand up tall. Two more just like it. Walk it out, walk it in. Last one. You're gonna hold that plank. You're gonna hold that plank right here. Hold your plank. Nice. Hold it here. Shift back. Go down, dog. High plank. Down, dog. High plank. Hold that down, dog. Hold that down, dog. Nice kick. Left foot over right foot. Five raises. Lift and lower. Five. Four. Warm up those ankles. Three. Drop the knee in. Two and one. Now drop the knee. Bend. Extend. Five. Nice. Four. Yes. Three and two and other side. Same thing. Right ankle over left. Five. Calf raises. Five. Four, Three. Two. Drop the knee. Drop the knee right here. Bend. Extend. Four, Three, two and one. Drop the knees. Find that nice position. All fours. Nice little cat. Cow. Drop the belly. Lift the chin. Reverse it. Arch that spine up towards the ceiling. Tuck the chin to the chest. Come back. Find that nice neutral spine. Step back. High plank. Right foot steps outside. Right hand left. Easy twist. Now thread the needle. Thread, thread, thread. Oh, that feels so good for this opposing left hip, right? Nice stretch. Open it back up. Do it again. Thread, thread, thread, thread, thread, thread. Oh, that feels so good. Nice work. Bring it back. Switch it out. Left foot outside, left hand. Easy twist. Gaze falls. Fingertips. Thread that needle. Opening up the hip. Nice work. Should feel really good. Open it back up and thread that needle against me. Nice work. Awesome job. Step back. Find that high plank. One push up is all you got to do. Down, up. You're gonna do plenty. I'm gonna lower to my belly. Rachel's gonna go into bird dog. I'm gonna find a nice little scorpion. I'm just gonna open up. Little spinal rotation here. Opening up chest, shoulders. One of my favorite things to do before and after push ups. Rotate other side for me. Nice work right there. Just take a little mini cobra. Open up the chest. Roll the shoulders down and back. Nice work, you guys. Awesome job. From here, frog rocks. Take those legs. Knees nice and wide. Slightly rock back and forward again. Really opening up those hips here. Couple frog rocks. Ready to do this thing, Rach? I think so. As good as I can. As good. That's what we can do. Your best. Forget the rest. That's the name of the game. Ten at a time. That's how I gotta think about it. You break it down 10 reps at a time. Nice. Right here. Walk those knees in. Here we go. Step back, step up. Woo. You ready? Let's go. I'm in. I'm in. You got 10, 10 squats, 10 push ups, 10 swings, 10 back rows. You can take this at your pace, or you can stick with Rach and I. We're gonna go at our pace, all right? It's kind of like that amramp format, but, you know, you got to do 10 sets. That's the goal. You're getting to 100 reps of each move. The goal for us is to complete this in under 25 minutes. Yes. We're gonna complete this in under 25 minutes. So you can hit, pause, take breaks when you need them, grab your weights, and you're gonna finish this challenge today. You're gonna finish it. You'll leave it all on the mat right here. Today we leave it all on the mat. We start with 10 squats. We go right into 10 push ups, right into 10 swings. You ready, Rach? Let's go. 10 at a time. You break it down. Say, yes, I can. Whoo. That's you, Rach. Oh, yes, I can. There we go. My cue. Here we go. Ten squats in three, two. Let's go. Nice. And again. You're not, like, ripping through these. It's only 10 squats, so I want to give you good form heavy weights. I'm going to rack my twenties here. Try and stay with my twenties the whole time. Nice. You have four left. Three, two. Last one. Down, up. Set them down. Ten. Push ups. First. Ten. Here we go. Ten. Nine. Eight. Seven. Yes. Six. You are awesome. Four. Three. Four, two, one. Nice work. You ready? We swing it. I'm gonna grab my kettlebell here. Rachel can grab her dumbbell. Here we go. Ten. Nine. Yes. Come on. Drive through the heels. Not overextending at the top. The legs are the power to drive the bell up. Last one. Nice. Set it down back rows. We got 10. Grabbing my 20s again. Here we go. This is one that you just got to get your mind right. Yep. You just got to dig in and do the reps, right? That's our motto here. Metcon100. You got to put in the reps to see the results. And that's exactly what you are going to do today. Come on. 3, 2, 1. Keep those weights back to the top. 10 down. Here we go. Now we're on to 20s. This round gets us to 20. Nice. Yes, rage. One rep at a time. That's what you break it down as. You can always drop down to a goblet squat or no weights. Just keep moving. Last one. This is ten. Ten. Nice. Drop it. Here we go. Push ups. We get to 20, Rach. We get to 20. Go. 10. 9, 8. This is the move I think we're both most scared of. We're working on it. What do you call it? Learning to love Move. Yeah. Yep. Three, two, two, one. Yes, Rachel. Yes. Rachel swings. We are doing it. We are doing it. Let's go. Here we go. 10. It's like the Love it. Like it. Learning it. Learning that. Learning to love push ups because they're effective and they work. Come on. 3, 2, 1. 10 back rows. 10 back rows gets us to 20. Get this to 20. Here we go. Go. 10. 9. Come on. 8. You got this. 7, 6, 5. Yes, you can. 4, 3, 2 and 1. Back to squats. Back to squats. Go. 10. Now, if you are working on pull ups, you could sub those back rows for five pull ups, two pull ups, whatever you got right. You could always sub those back rows for pull ups. Come on. Five, four. Yes. Three push ups. And two, one. Nice work, guys. Get that to 30. Push ups right here. 30. Here we go. 10. Nine, eight. Yes. Seven, six, five, four. Holding strong, Rach. Three, two, one. Yes. Rage swings. We made it to 30. Come on. Starting to get fiery in here. Breath is starting to pick up a little bit. Building. We're moving at a pretty good pace. We are chipping. I'm anticipating. We'll slow down a little bit as we go. On. Two, one. Back to rows. We are just cruising through this. That's the fun part about this workout is you set your pace right, you can come back and you can get better. You can keep setting that timer. Goal. What is it for you? You want to finish it under? What do you got? Maybe you got 10 minutes. You just go ham for 10 minutes. 3, 2, 1. Back to squats. This gets us to 40, right? Yeah. 40. We go in 3, 2. Let's go. Need a little breath there. 2. You can always go heavy, guys. It's only 10 reps, right? But man, do they stack up, don't they? When you got five, you got four. Yes. Three, two, one. 40 push ups, Rach. Here we go. 40 push ups. Supposed to be my max ever on my toes. I love it with my goal. 40. Say yes, I can. Come on, let's go. 10, 9, 8, 7, 6, 5, 4. Yes. 3, 2. Come on. 1. Yes, Rachel. There we go. Yes, Rachel. We got to 40. She's crushing those push up goals. I don't know about you. 20, 24. Doesn't know what's coming. One of those things I've been working on for a long. Sometimes it feels like you're not making that much progress, but then you do a workout like this that you can measure it, you know, and you're like, oh, no, I'm actually, I'm doing better than I thought. Nice work. Right, right. You gotta put in those reps. They stack up. Consistency compounds. We say it every day. 1% better, right? It's just that 1% better every day. How can you get 1% better today? Come on. Right here. Yes, you can. You got five, four. Nice. Three, two, one. We go for 50. There we go. We go for 50. Here we go. 50 big ones on the squats. Rach, you are crushing this. We're cruising. We got this team. We are cruising. It's nice to have someone else to do it with, you know, we're all doing it together. If you're gonna endure some pain, you might as well endure it with a friend. Come on. Two more. Yes. We are here to challenge you, make you better. 50 push ups. Let's go. It's going to be Rachel's first 50, guys. First 50. Come on, let's go. Rage. 10, 9, 8, 7. Yes. 6, 5, 4, 3, 2, 1. Yes, Rachel. 50. 50. We celebrate that, guys. We celebrate your victories. 10. Let's come on. We want to hear in the comments of this workout, what is your victory from this workout? Is it pushups from your toes? Is it kettlebell swings? Is it just finishing the stinking workout? Come on. 2 and 1. Nice. 10 back rows to get us to 50 reps of every move. Heart rate rises, right? Not even jumping already. Just strength training. Nice work, guys. Yes, you can. Come on. Keep pulling right here. Four, three, two, one. Water break. Rach. There we go. Made to 50. Halfway. Grab some water, guys. Halfway. Grab some water. Good check in point. Good check in point. Hit pause if you need to do what you got to do. You ready? Water's down. Weights come back up. We don't want to break too long. When I say in that heart rate slightly elevated state, body is working. Here we go. Grab your weights. 10 squats. We're going for 60, guys. This is round six. Three, two. Let's go. 10. Nine. Yes. Eight. You got this. Seven. Six. It's so much easier when you break it down. 10 reps at a time, absolutely. Mentally, for sure. Final three. Three, two, one. Come down. Push ups. Get to 60. Get to 60 today. Here we go. Anyone who did our chest workout, you know what 60 feels like? Let's take it to 60. Here we go. 10. 9. 8. 7, 6, 5. Yes. 4. Do you feel stronger than week one? 3. I do. 2. Yes, Rachel, yes. Come on. Building it together, guys. Building it together. 10 swings. Let's go. 10, 9, 8. If you are short on time, this is my suggestion. You pick a couple moves and you just get after it. 3. That's what we're doing today. 2. 1. We are finishing this program. So stinking strong, guys. So stinking strong. This is not an easy workout. It's not complicated, but it's not easy. No. I love exactly, exactly what Megan said. She said, I'm so glad I pushed through this workout to the end. You got to push to the end. It felt so awesome. The format is simple, but, man, is it challenging and effective. I agree with that one. It's simple, guys. Oh, wait, no. We got to keep these weights. There we go. You got a squat. Oh, my grip. Here we go. We go to 70, right? Four moves. You know the moves. There's no new moves today. You've done them throughout this program, right? Nothing fancy. It's down and dirty today. Down and dirty. You just gotta dig deep and put in the work. For three. For two, for one. Yes. Come on, let's get 70 push ups, Rach. 70. Hype myself up. You do it. You do whatever you gotta do to hype yourself up, right? We put on a good dance party before this. Let's go. 70 in 3, 2. Let's go. 10. 9, 8. You got this. 7. 6. Dig deep. 5. 4. Come on. 3. Yes, Rachel. Yes, Rachel. 2. Come on, come on. Yes. Yes. You are crushing this. You are crushing this. We're digging deep here. You're finding it. Finding that point, right? 10 swings. Come on. 10. Our pace is slowing, but we are staying strong. Come on. Nice work. We're still clipping at a pretty good pace here. You do not have to stick with us. This is your workout. 10 reps at a time. Come on. Last two, plus one big compound moves causing that heart rate to just naturally rise because so many major muscles are involved in the game today. Let's go. 10, 9, 8. Yes. 7. You got this. 6. Stay with it. 5, 4. Come on. 3, 2, 1. We go for 80. For 80. That's 70 down. Quick drink. 70 down. That's no joke. 30. Go. We are on pace. We got this team. We got this knee. That sweat towel. Just keep moving, right? It's the name of the game. Just keep moving. Grab your weights. We squat. We go for 70. Are we going for 70 or 80? 80. No, I lost it. We're going for 80. 80. 80 in 3, 2. That makes life better. Don't worry. That makes life better. Woo. Come on, guys. Got 20 reps left of each. Move. That's it. That's it, team. Come on, move it. Yes. Drive through those heels. Challenge yourself right here, today. Last one. Yes. Come on, Rach. We go. Here we go. Push ups. Man, I'm GLAD we're at 80, not 70. Feels better. That's good news. That's good news. I take a day. Big breath. And you know how to do this. Big breath in, big breath out. Say, yes, I can. Let's go. Hit 80. Come on. 10. 9, 8. 7, 6, 5, 4, 3. Come on. 2. Yes. Last one. Last one. Yes. Rachel, nice work. Way to go, Linds. Nice work, guys. Grab your weights. We're swinging. Swinging for 80. Let's go. Nice work. Stay with me. Yes, you can. Come on. Final five. Five. Four, Three, two, one. Set them down. Grab your weights. You're rowing. You are rowing. Let's go for 10. Row for 10. Here we go. Go. 10. 9. You got this. 8. Stay with it. 7. 6. 5. 4. 3, 2, 1. Set them down. Oh, no, you don't. You gotta go again. I always set them down after the rows. Yeah. All right, we're going for 100. Grab a drink. We're going for 100. Rachel, this time we count up. This is 90. 90. I was like, should I let her go? Should I do it? No. You earned this 100. You earn this hundred. This is why we have a team. This is why we're here to help you. Okay, we go for 90. Go for 90. Here we go. Come on, let's go. We're getting to 90 today. We're getting to 90 and then we're gonna get to 100. This one's for 90. Come on. Four. Three, two, one. Yes. Sit them down. Here we go. Here we go. 10. Push ups for 90. 10. Push ups for 90. Come on. Where you at on that Holy banana scale? You gotta give yourself a little something extra today. Get to 90. Get to 90. Leave it on the mat right here. 10. 9. 8. 7. Yes. 6. Come on. 5. You are strong. 4. You were made for this. 3. It's hard. So are you. 2. Last one. 90. Here we go. Yes. 90. Lynns. Rachel, do you see how she started getting her toes started. Every time she starts, I do on her toes. Trying to get as many as I can. You get as many as you can from your toes. You don't just drop to knees right away. You do your best from your toes. Come on. Three, two. Let's swing. Ten. Nice. I like it because I'm hitting failure every circuit of push ups. Right? That's good. And then we restart and we do it again. Can only get better, right? You got to challenge yourself. We fail. Forward, right. One. Last one, last one. Honestly, everything I've learned in life has come through hard work. Everything comes through hard work, right? You got to put in those reps, baby. Right here. 10. Come on. 9. 8. 7, 6, 5. Yes. 4, 3, 2, 1. Set them down. Grab a quick sit. Here we go. Now we go to 100. Now we go and we count everyone up. You go from 90 to 100. The true final countdown, right? The true final countdown. You have pushed yourself for two very hard weeks. Do not stop now. Nope, not yet. You are so close, guys. You are so close. Grab your weights. Let's finish this together, rach. Together, team. NML. Together. Let's go. Final 10. We go. 90. Let's go. 90, right? No. 91. 92. 93. 94. 95. 96. Yes. 97. Come on. 98. Yes. 99. 100. Nice work, team. Nice work. Here we go. Let's go. 100 push ups. You can do it. You. You can do. You can do it. 100 reps of anything you set your mind to, right? Here we go. We go. 90. 91. 92. 93. 94. Louder for your kids to hear you. Come on. 96. Mom is strong. 97. 98. 99. Yes. 100. Yes. Way to go, Holly Bananas. Nice work. Nice work, team. Nice work. Right here. Let's do it. 90. 91. 92. 93. 94. Come on. 95. 96. 97. 98. 99. 100. Yes. We are there, team. We are there. Final 10. Final 10. You ready, Rach? Let's go. Let's go. 90. 91. 92.93. Everything you work for right here, guys. 95. 96. 97.98. 99. 100. Set them down and celebrate with your partner. Way to go. What would you say if I said bonus round? We got to do it. What would you say if I said bonus round? End of the program. End of the program. You ready? Are you ready? What is 100 seconds? How many minutes? One minute, 40 seconds. One minute and 40 seconds is 100 seconds. Okay, you have 100 seconds of burpees. All right? Any way you want them. Okay? You can walk them, you can do them chest to floor. You got 100 seconds of burpees. And from there you go right into 100 seconds of a plank hold. And that is it. Okay, let's go. That is it. Finish it out. That's how we finish Metcon. Yep. 100 seconds of burpees. 100 seconds of plank holds. We go in three. It's one minute and 40 seconds. We go in two, in one. Let's go. Come on. Yes, you can. Right here. It is all out. Metcon day 10, guys. Metcon day 10. This is what you came for, right? Right here. You wanted to get stronger. You wanted to challenge yourself. Feel good. Feel that heart rate. Pump in. Come on. Prove to yourself just how stinking strong you are right here today, in this moment, wherever you're at, right wherever you are on your fitness journey. Give me your best, best effort. I came out of that gate so hot. Now I'm like looking at this timer and I'm thinking, holy stinkin bananas. We got one minute left. One minute. You got to keep moving. This is tough. You are strong. There's a bonus move I didn't even know was coming. No one knew. Not sure. It was my smartest move. 100 seconds. But it fits the brand. You have to do it. Come on. What would it look like If I said 30 seconds left? Your best 30 right here. Your best 30. Stay in it. Just keep moving. At your pace. Come on. What would it look like if I said 10 seconds? Let's go, limbs. Come on. Finish final five, four, three, two. You're out. Holy stinking bananas. There you go. Did I say we have to plank? You did. Yeah. We don't quit. Nope. We're doing it. Okay. 1 minute and 40 seconds. Okay, I'm gonna hold the plank still. Roll to side plank. 30 seconds per side. Come on, let's go. Find your plank. You were made for this. You were made to do the hard stuff. Remember what we always say, the physically hard stuff. Find that plank. Hold it. Start that timer. The physical, physically hard stuff you endure helps with all those mental challenges you are going to face in the seasons of life. Right here. You are getting yourself mentally, physically stronger. Yes, you can. Yes, you can. Come on. We're going to hold this. We're going to hold this here. Nice work. Nice work, team. You got 10 more seconds. You're going to flip over to the side. Flip over to the side. In three, two. Find A side. Doesn't matter which one. Stack your feet or scissor them. Hold a side plank. Just hold it. Shoulder is stacked over elbow hold here. You are so strong. Planking is so much harder when that heart rate is high. Come on. We are finishing this program drenched in sweat together earning every stinkin minute of this challenge. Yes, you can. You got five, you got four. You're switching to the other side in three, two. Roll it over. Other side. Hold that plank. Hold it here. Yes. So strong. Head to toe. Stronger right here. Come on. Hold it. Hold it. You got this, Rach. Keep those hips lifted high. Yes. Nice work, team. Nice work. Keep holding strong. Hold strong. Right here. Come on. You got 10 seconds and you find that lower forearm plank for 10 more. Come on. Roll it here. In three, two. Let's go. Forearm plank. Hold it here. It's your final 10. Nine, eight. You got this. Seven. Yes, you can. Six. You did it, you guys. You finished. Metcon 100. Come on. Three, two, one. Drop to your knees and celebrate. Way to go. Way to go, Rach. Way to go. I'm so stinking proud of you. We did it. We did it. Nice work, you guys. If you love this program, we'd be so grateful if you dropped a subscribe to our channel, commented on this video, and came back and did this program with us one more time through. Have a great day. I'm done. I'm done. Don't worry, guys. Okay? We're gonna stretch. Rachel said it. Come back up to standing if you've got a doorway, something with a little corner on it. Place one arm on it. Now, same arm that's on the doorway. That leg steps through. Shoulder stretch right here. Opening up this shoulder. I used to do this stretch all the time when I was nursing my babies. So good to open the chest shoulders. Especially if you're hunched over at a desk or you just did 100 push ups. Either or. I mean, if you just did 100 push ups. This stretch feels so good, right? Hold it here. Should feel really, really good. Hold for 3, 2, 1. Now just go ahead, place both hands on here and just let your head fall through. Let your head fall through. Opening up the lats, the back, low back, upper back. Nice. Hold it here for three, two, one. Rachel gonna high five. Cross. Cross sides. Other side. Other arm on same arm, same leg. Step through. Open up this shoulder right here. Feels really good, right? Find that doorway. Call this the doorway stretch. Such a good way to end this program. I am so thinking proud of you guys. Like, I can't believe we did it 100 reps. You did the thrusters, you did the squats, you did the push ups, the rows, the lunges, the crunches, the burpees. We did it. I bet everyone did more than they thought they could do. And that's what this program was specifically designed for. It was designed to show you that you are stronger than you think you are. Yes. Alright, take it all the way down to your booty. Take it all the way down to your booty. Give me a nice glute stretch here after those squats. Right leg up and over. Just give the right leg a nice little hug here. Nice little hug, nice. Set it down. Final rotation. Up and over. That feels good. Same thing. Step in between. We're gonna do a little hamstring stretch for those hammies on those swings. Big inhale up, exhale. Hinge, hinge, hinge. Pull the toes towards the face. Push the hips back towards the wall. Now collapse. Reach for the toes, the shins. Nice little hammy stretch here. That feels good. Roll it back up. Left leg comes up and over. Give it a tight squeeze, opening up this glute right here. Nice work. Nice little spinal rotation right there. Nice. That feels so good. So good. All right, take those legs nice and wide and you are just going to find a nice wide leg forward fold. Getting to whatever point you can get to on this mat. I just want you to take a big inhale through your nose and a big open mouth exhale. Now this time, do it again. But tell yourself how stinkin proud of yourself you are for finishing this program. Big inhale, big exhale. I hope you know we are so proud of you. Thank you so much for choosing to sweat with NML and choosing to do this program with us. It means so much to us and we are so grateful you're here and we pray you feel stronger for it. Have a great day you guys. Thank you so much, so much for crushing this program with me. If you loved it, hit subscribe to our YouTube channel and we highly recommend repeating this program. So we've loaded up day one again right here and you can find this full free two week metcon program in this playlist right here. Have a great day.