30-Minute Upper Body MetCon (100 Push Ups)

Hi, I'm Lindsay Baumgren of Nourish Move Love, and this is your upper body metcon, day two of our metcon program. Get the full program when you hit subscribe to our YouTube channel. Or better yet, hit that join button and become part of our YouTube community for more accountability and support. All right, you guys, day two of Metcon 100 and we are coming at you with 100 push ups. I know you woke up this morning and said, I want to do 100 push ups. And please don't turn off the TV. Don't turn off your computer. Not yet. You are stronger than you think. I promise you can do this and we are going to support you. We're in it with you. We are in it together. We've got push up goals and we're in it with you. I'm joined by the amazing Rachel. Hi. She'll be offering modifications throughout today's workout, showing you how you can take those push ups from your knees. You could also add an incline. So you can add a chair, a bench, a couch, whatever you have accessible to you guys. This is all about the upper body. All right, so we're going to crush arm day. We have anywhere from 10 to 20 pound dumbbells with us. I'm also throwing in a box. You can add a couch like I said, to add an incline to push ups. Or I'll be using it for a couple exercises at the end, like tricep dips. I know you love them. It is going to be a fun arm day, you guys. This is full of all those foundational arm exercises. A good full body arm day. Full body. Not just full body. It's arm day. It's arm day. All right, you guys, so it looks like this you have a nine arm exercise. We're going to do it in strict sets. So you do the exercise, you do it again. You do it twice back to back. You're doing 30 seconds of work followed by 15 seconds of rest. All right, so we're going to get through nine arm exercises. Back to back, strict set style. Between each arm exercise, you are knocking out 10 push ups. 10 sets of 10 push ups. My math is any good? That brings us to 100 push ups. Can I do them all for my toes? I don't know. I'm going to find out today. Yes, we're gonna find out. The suspense is building. You versus you. All right, that's what this workout is. You versus you. Let's get our upper body warmed up so we can jump into this awesome arm day. You ready, Rach? Let's go. Let's do it. Go ahead. Interlace your fingers. Take a big inhale. Reach up nice and tall. Nice. Take a side body bend over to the left. Back to center. Over to the right. Nice. Now drop those hands to me. Pull the shoulder blades apart. Bring it up. Release. Take them to the back. Interlace in the back. Big chest expansion. Open it up, spreading those chest muscles apart. Take both hands over to your right hip. Gaze over your left shoulder. Drop that left shoulder. Nice. Big chest expansion. Both arms over to the left hip. Gaze over your right shoulder. Drop that right shoulder. Awesome job. Just release and flap it out. Flap it out, flap it out. We are going to get after those arms today, so we're going to get them nice and warm, you guys. All right? And we are going to start by doing some plank walkouts. So take it. Go ahead. Down to the back of your space before we go to the plank. Walk up. Go Big inhale. Up forward. Fold. Right hand hits the mat. Left hand goes overhead. Soft bend in that right knee. Option. Stay here. Option. Reach around for that right hip. Half wrap. Nice. Left hand down. Right hand up. Bend in that left knee. Option. Half wrap. Nice work. Take it to the ground plank. Walk out. Walk out. Find yourself in a high plank position. Position. From here, you're going to drop your chest. Pull the shoulder blades apart. Drop the chest. Pull the shoulder blades apart. Two more. Drop. Pull. Last one. Drop. Hold. Nice work. From here, I am going all the way down, belly to ground. I'm going to find a towel for me. Rachel's going to go to a kneeling position. If that feels better for you. We're going to go right into some big circles. So I'm going to pass the towel in the back, bring it front. Pass the towel on the back, bring it front. Nice. Really warming up those shoulders today. Some swimmers here. Do whatever is accessible for you. Right? Just reaching those hands back around. Nice. Two more back around. Last one, back around. Nice. I'm gonna drop that towel, bring my arms out to 90 degrees at the sides. Right here. Squeeze the shoulder blades together. Relax, squeeze, relax. Rachel's got a kneeling option for you if that's better. Go four. Nice work. Go through three. Awesome job. Go two. Last one. Nice. Right there. Plant your hands, tuck your toes, push yourself up. That's the only push up I'm gonna make you do. In the warm up, come to a tabletop position. Right, little cat cow. Drop the belly. Arch the chin. Reverse it. Tuck the chin, arch the spine. Do it again. Drop the belly. Nice work. Reverse it. Right there. Nice. Find a nice neutral position right here. Nice neutral spine. Awesome job. We're gonna go ahead for some thoracic spine rotations. Right hand behind the head, tap the elbow. And open. Tap the elbow. And open. Nice. Open. Two more. Two more. Open. Last one. Open. Nice. Now you're gonna go into Bird Dog with this. Right hand. Right hand extends, left leg. Extend. Hold. Bring it together. Leg arm bent at 90 degrees. Lift at 90. Nice. Extend together. Lift together. Reach. Nice. Nice flat back. Tight core. Yes. Right there. Warming up the shoulders, the back. Little boob, hip, hip action in there, too. Last one. Nice. Set it down. Puppy dog. Stretch arms reach away from you. Hips stay high. Drop your armpits towards the ground. Preparing for those overhead presses. That feels good. Big inhale here. Exhale. Nice. Bring it back up to that tabletop position. Left hand behind the head, tap the elbow. Open. Tap and open. Tap. Nice. Getting a little bit more open each time. Go. 4, 3, 2 and 1. Back to bird Dog. Left arm, right leg extends. Bring it in. They're both bent. Lift at 90. Here we go. Extend and hold. Nice. Lift. Nice. Get that nice. Squeeze and hold at the top. Squeeze and hold together. Squeeze and hold together. Go. 3. Nice work. Go to last one. Lift. Take it down. Nice work. From here. Go ahead. Tuck those toes under. Push up and back down. Dog pedal it out. Right hand reaches for left calf shin. Nice. Left hand reaches for right caption. Do it one more time because it feels good. Reach under. Look underneath your armpit. Nice. Same thing. Other side. Look underneath your armpit. Nice work. We're gonna finish on our backside. Backside. Some little angels right here. Back, side, arms are bent at 90 degrees. Palms to the floor, back of the hand to the floor. Reach overhead, pull down. Palms to the floor. Back of the hands. Reach. And pull. Palm, hand, reach. You could do this standing against a wall if that feels better for you. Trying to keep your arms connected to the ground the entire time. Shoulder mobility, right here. Last one. Nice reach. Bring it up. Bring yourself up to a standing position. Actually, we're gonna go right into your first set. I need a quick sip of water before we get into it. We are gonna go 10 push ups, then move one. 10 push ups. Move two. We are knocking it out back to back. You ready? Let's go. 10 push ups. You can do 10 push ups. Yes, you can. Knees or toes option at an incline. Place your hands on a chair or a bench. You ready, Rach? Let's go that first 10. Let's knock them out. Get those first 10 push ups out of the way. Right away we go in three, two, let's go. Go. 10, nine, eight, four, seven. You got this. Six hits. You can. 5, 4, 3, 2, 1. Nice work. First set of 10 is done. Option you guys, you can always hit pause. These are your 10 push ups. Take them at your pace, I promise. Next 10. The next 10 after that are not going to look that good. Right. They're going to get slower and slower. First move. V sit. Oh, we can just face camera. Let's go straight to camera. V sit. Legs come out to a V. 30 seconds. Alternating shoulder press. Push right, push left. You do that for 30 seconds. Rest 15 and do it again. Yes. Taking the legs out of the equation, making those arms do the work. We go in three, two. Let's go. Push right, push left, inhale down, exhale, push. Nice. Again. Taking the legs out of the equation, making arms isolate and do the work. You can always go two weights at a time if you have lighter weights. This is one of those moves. I just gotta squint the eyes and get through it. Surprisingly hard, right? Surprising. You're like, that's fine. And then you try it and you're like, oh, my gosh. So much harder than it looks. Always hip flexors are even turned on, right? Rage. Go. Three, two, one. Set it down. Rest. Fifteen. Shake it out. All right, 30 seconds. On 15 seconds rest. You. You do the move. You do it again. You do the move. You do it again. You get a second stab at it. Maybe you go heavier, maybe you go lighter. Find something you want to fix for the form. You're on in three, two. Let's go. Exhale, push. You're always exhaling during the hardest part of the movement. Exhale, push. Nice. Exhale, push. I feel my low back really turned on during this. Tail and core. Yes. Release always. Abs and core or arms and core. Gonna use that core a whole lot today. Push. 10 seconds, team. Yes, you can stay with me right here. Shoulders on fire and move number one. Holy bananas. Go. Three, two, one. Oh, that was hard. Let me tell you what, push ups are gonna be harder after that. Oh, you do some shoulder presses and then you do push ups. 10 push ups and then you're standing for back rows. Get ready. Here we go. Just 10. Physical strength builds mental strength. Yes. We go 10 in 3, 2. Let's go. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Woo. 20. Push up high five. You're not gonna leave me hanging? All right, you are up. Back rows. I'M gonna go heavy. Back is the biggest muscle group in the upper body back rows. We're do one set, reverse grip. One set neutral grip. Palms face out. Okay. Soft bend in the knees, hinge forward. Dumbbells tight. You're gonna row and down back rows. 30 seconds. Yes. We go in three, two. Let's go. Pull slow, lower. Pull like you're pulling those leggings up towards your hips. Nice. You want to hold and squeeze at the top for a moment. If you can't hold and squeeze, the weights are too heavy. Hold, squeeze, slow, lower down. Try not to let those dumbbells hit at the bottom. We're not just swinging them up and down. Here it is. Control up, control down. Ten seconds, guys. Up. Lower with control. Lift, lift. Lower with control. 5, 4, 3, 2. You're out. Nice work. We are going to hit every muscle, you guys. We went shoulders, we're going back. Whole lot of chest today. All right, same thing. You're going to row this time. Palms face in neutral grip. Back row, palm space in neutral grip in three, two. Here we go. Soft bending those knees. Dumbbells are tight. Pull neutral grip. Feels easier to make. Knee then reverse grip. Getting a little bit more upper mid back here, A little bit more bicep mid back on the reverse grip row. Gaze is in front of you. Two by four from head to tailbone. Soft bend in those knees. Nice. Lower down. You have. Come on. You're in it. Final 5, 4, 3, 2 and 1. Last rep. Because as you can, heavy weights are down. Nice work. 10 push ups, 10 push ups. Then we're gonna knock out those biceps. Rachel's favorite bicep move. Actually, I programmed into this workout. Rachel's favorite bicep move. 10 push ups. How long will I stall between each set of push ups? Get your mind right, get your mind right. 10 in 3, 2, let's go. 10, 9, 8, 8, 7, 6, 5, 4, 3, 2, 1. Yes. There we go. 30. 30. Woo. Every rep is an accomplishment, you guys. Flip grip, bicep curl. Flip grip, bicep curl. Palms start facing out. Up, flip them. Hammer curl, down. Standard curl up. Hammer curl, down. Yes. Do it twice. Here we go. Roll your shoulders down and back. Soft bend in your knees. Think about spreading the floor or that yoga mat apart underneath you. Activate your glutes, activate your core. We go in three, two. Let's go. Reverse it. Hammer curl, down. Nice. Standard curl up. And there we go. Nice. We hit the short head, we hit the long head. Your bicep is a two headed muscle Short head and the long head. Again, you're controlling both movements. Rachel, why is this your favorite curl? I love it. I just think it's so fun. Like, it feels good to me, and I feel like I can lift heavier than I can with, like, just hammer curls or just standard ones. So nice. We like the variety. 3, 2, and 1. Set them down, shake out those forearms, right? Do it again, and then back to 10 push ups. This is not a flashy workout, you guys. This is the basics. But, man, do they work. They work. Roll those shoulders down and back. Spread that floor apart. You're on in three, two, one. I was like, I don't know how this is going to perform. I'm not going to lie. It's not the flashy, no repeats YouTube workout everybody loves, but this is the workout that gets results, right? I started training like my husband. He started doing 100 pushups, 200 pushups, 300 push ups a week, and then same with pull ups, same with squats. And I saw how it worked for him, and so I was like, I'll try it. And once I started training this way, man, was it a game changer for my physical and my mental strength. 4, 3, 2, and 1. It's pretty cool to walk away saying, whether it's 5:00am, 5:00pm I did 100 push ups today, 100 thrusters today. Okay. Right. That's an accomplishment, right? And you're just going to get better because you come back and you do it again. 10 push ups. You ready, Rach? Go. Let's go. What is this for? 40. 40, 40. Let's get it. Let's go in three, two. Let's go. 10, 9, 8, 7. Come on. 6, 5, 4, 3, 2, 1. 40 down. Nice. There we go. 10. Like you're palming a basketball. Those hands not, like, floppy over here. You are palming a basketball, pushing every fingertip into the ground on those push ups. All right, where we at? Chest fly. We're hitting the back. Who push ups are harder after chest exercise. Tell you that much? Chest fly, chest fly. Here we go. Been a minute since I've done some chest flies, so good for you. Here we go. Soften the elbows. Open up with the arc. Bring it back in. Exhale, close. Inhale, lower. We go in three. Get that ponytail. Right? We go in two. There it is. Nice. Got it. Three, two, let's go. Slow control, lower. Exhale, close. Inhale, slow, control, lower. Exhale, close. Strict sets. You do it, you do it again, and then you don't have to do it. Again. Right. I kind of like that. This whole workout is just like crossing things off. You know, you knock it out and then you're done. Right. Just for all those type A cross offers, loves to cross something off a list. That's me to a T. Nice work. Inhale slow. Control, lower. Exhale up. Come on. Yes. You can break it down. 30 seconds at a time. 3, 3, 2, and 1. Nice work. Rest. Rest for 15. Rest for 15 and do it again. Right. Cross it off the list. Last time you got to do it. Then you got to do push ups after this. Whoa. Beast mode. We go in three, two. Let's go. Come on. Exhale close. Inhale slow. Control, lower. Exhale close. You can't cheat strength, guys. Right here. Come on. So strong. That's what you are. Getting stronger every day. One rep at a time. Consistency definitely compounds. And that is the name of the game for these. You want to get to a hundred push ups. It's not something you just show up and do one day. Right. It compounds. You got to work for it. It stacks up. Come on. Keep moving. Right here. 5, 4, 3, 2, and 1. Whoo. All right, we're going for 50 push ups. It's gonna be tough after those chest flies. We are gonna stack it up one rack at a one rep at a time. Are you ready? We're not hitting those knees. Not yet. Come on. Yes, you can. 50. You're going for 50 right here. Get those hands on the ground nice and strong. Pull those shoulder blades apart. Pull your toes towards your face. We go in 3, 2. Let's go. Go. 10, 9, 8. Yes. 7. Come on. 6. It's hard. 5. You're strong. 4, 3, 2, 1. There you go. 50. 50 push ups. Who would have thought? Skull Crushers half down, Halfway down, halfway down. Keep going. One rep at a time. Come on, Skull Crushers. Triceps, back of the arm, lying on your backside. Let's go. It's move. Five and nine. Whoo. 30 seconds of skull crushers. 30 seconds of skull crushers. In three, two, one. This is my favorite tricep exercise. What's yours, Rach? I like the standing tricep kickbacks. Those ones are my favorite kickbacks. Really? I like these two, though. I'm not a kickback girl. I'm a crusher. I like bowl crushers. Nice work. We always love hearing from you guys favorite moves in the comments. Let us know. Right. We try to bring back your favorite moves in into all the workouts. So you keep coming back for more. That's the Goal. We all get stronger together. 5, 4, 3, 2, and 1. Set them down. Rest for 15. Rest for 15. Do it again. That short. Rest. 15 seconds. At least you get to lay on the ground part right. We're laying, we're breathing, we're telling ourselves we're stronger. Come on. 4, 3. Weights are up. 2. Let's get after it. Come on. Bend and extend. Inhale down. Exhale, Push. Come on. Inhale down. Exhale, Push. Yes, you can. Yes, yes, yes. Get after those triceps. Knock it out. We've been doing all double arm exercises. We're gonna go to some single arm after this, guys. We're gonna go to some single arm. Come on, stay with me. Ten seconds on the skull crusher. Ten seconds on the skull cruser. Finish it. Last. Five, four, three, two and one. Whoa. Again. Another move that is using that push gonna make these push ups even harder. The burn just builds and builds and builds. The burn builds and builds and builds. I love that. Yes, it does, Rachel. The burn just keeps building. This is for 60. Yes. 60 push ups. Let's go. Go. Get those hands on the mat. Nice and strong. I'm starting to get nervous. Come on. Ten at a time. Ten at a time. We go in three. We go in two. Let's go. Ten. Nine, eight, seven. Let's go. Six. Yes. Five, four, three. Come on, come on. Two. Last one. One sixty down. And we are back to standing, guys. We are back to standing. Single arm, push, press. Single arm push, press. I'm gonna grab my 20 very hesitantly and keep my 15 next to me. Push, press. We'll start on the right arm. It's a dip drive. 2 inch dip. Yeah. No, I'm gonna go 15. 15 today is what I got. 2 inch dip and drive. 2 inch shift drive, dip drive, dip drive. You only got to do each arm once. Okay. You only got to do each arm once. If I was at home, I always say this, I was at home, I'd grab my 20. I don't know. You know what, you do your best with where you're at today? 30 seconds in three. Racket on your shoulder, right arm only. In two and one. Two inch dip drive. Two inch dip drive. Lock that elbow up. Inhale, exhale, Push with that other arm out for counter sport. Yes. Come on, get after it. This is metcon. That's big metabolic moves. That's one of them. Push, press. Holy stinking bananas. Let's go. 10, 5, 4, 3, 2, 1. No way I could have done that with 20 pounds doing push ups after this one is also going to be very hard. Here we go. Left hand racket. We go in three. We go in two. Let's go. Push. Come on. Punch it up overhead. Yes. Punch, punch. Dip drive, dip, drive. Feels good to have a fresh arm though, doesn't it? I like having power too. You don't get power that often with upper body. Right? Come on. Yes. Push. Let's go. 10. Keep pushing right here. Final five. Four, three, two, one. Woo. There we go. Set it down. 10. Push ups for 70. 70 for 70. Here we go. Come on, 70. Come on, 70. Yes. We're gonna go back to back after this. Bird dog row. One of my favorite personal exercises. Let's go. I just have to get so pumped each time. Come on, 70. Let's go. 10 in 3, 2. Let's go. Go. 10. 9, 8, 7, 6, 5, 4, 3, 2, 1. 70. The noises are getting better and better as we go. Yeah, you're getting the real deal here. There's no way to sugarcoat 100 push ups. You just can't bird dog row. I'm going to bring my box in. Rachel's going to show you how you can do it from the ground for more stability. All right, here we go. We go into a bird dog position. I'm gonna go for that heavy weight. I don't know. This has just become one of my favorite exercises because it's so much core and back. I love it. I'm find a bird dog position. I'm on my box. Dumbbells gonna go off so I get that extra reach and extension. You're gonna row for 30 seconds. You only do each side once and it starts in three, two. Let's go. And yes. If you're watching, my back foot is just totally shaking. So much core. I just love this move. Hips are square, right? I know we did this in one other workout. I don't know which one. Maybe it's a back exercises one. Yes. You're pulling elbow to hip squeeze at the top. And I just love that I get more extension here. Get that all the way down that reach. Nice work. Control it. Down. 5, 4, 3, 4, 2 and 1. Nice going over to the other side. That's all we're doing. Switching sides. Switching sides. Yeah. Back on fire. I just love this move. Favorite. Give it a try if you haven't yet. Always good to try new things, right? We go in three. We go in two. We go in one. So I just love strength training. There is a way to make every workout harder. You want to make this one Harder. Work on that form. Right. Take the legs out of the equation for the shoulder press. Reach for a heavier weight. Nice work. Focus on that isometric squeeze at the top. Focus on your range of motion, and push ups. Lead with the chest can make everything harder. Just keep working at it. Chipping away 1% better every day for 3, 2, and 1. Nice work. All right, who's ready to get 1% better at push ups? I am. 80, Rachel. 80. 80. Guys, I'm gonna leave my box here. Oh, no. We're gonna go curls after this. I'll push out a little bit. 80 push ups. Yes, we can. We go in three. We go in two. Let's go. 10, 9, 8, 7. Let's go. 6, 5, 4, 3, 2. Come on. 1. 80. 80, 80. Whoo. It feels good to accomplish something, doesn't it? To push yourself a little bit harder than you think you could at this point. It's like final countdown. Like, I can see the end. You know, you can see it. You can see it. Cross body curls. Crossbody curls right here and here. Nice. Here and here. Yes. 30 seconds. Alternate right arm, left shoulder. In three, two. Let's go. Crossbody curl. Crossbody curl. Slightly different angle, right? There you go. Nice. Yes. One rep at a time. Right there. I love it, Rachel. You can just see. I can taste it. We're gonna get to 100 push ups today. Yes, we are. Yes, we are. No matter how you did them today, you did them right. You just did 100 push ups. Yeah. Speak life. Speak life. Say we did it before we did it. We did 100 push ups. We're at 80, but we're gonna do it. Come on. Three, two, one. I cut you off. What were you gonna say? I was just gonna say, if you don't get 100 today, come back, try it again. That is exactly right. We have to measure our progress. Right? And it has to compound. It's just not gonna show up one day. You're not gonna be good at something. Right? We go in 3, 2. When I think that's the thing, we all set out. It's so easy to just see other people achieve, achieving and succeeding. Scroll back to my workouts, man. From 2015, when I started this. No way was I doing 100 push ups on my toes. No way. Right? It's been eight years in the making. Right. It takes time, takes effort. It takes showing up daily. Yes. Come on. 10 seconds on the curls. 10 seconds on the curls. Yes, you can. Opposite arm, opposite shoulder, right across that body. Keep that dumbbell tight. For three, two, one. One more, one more. Nice. All right, Rachel, we go 90. We go 90. Push ups, guys. 90 push ups. Tricep dips and push ups. Yes. Let's do it. Let's go. 90, 90, 90. We go in 3. In 2 and 1. Go. 10. 9, 8, 7. Yes. 6. Yes. 5, 4, 3. That's getting harder. Do 1. Yes. 90. We only have 10 left. So close. First, you got to do some tricep dips. People have been asking for modifications for dips, so Rachel's going to give you her favorite move, the kickback. The kickback, right. Tricep dips. Closer my feet are to the box. Easier it is. Shoulders are not in back. Keep the shoulders out of the ears. Back stays tight to the box. We go 30 seconds of dips in three, two. Let's go. Bend, extend. Tell you what, push ups are going to be harder after this. Yes, they are. Come on. 30 seconds. Bend, extend. Drive through those heels. Nice work. Back stays tight to the box. Come on. Yes, you can. If you did our tricep workout. Holy bananas. You know what it's like to fail with tricep dips. Keep pushing. One rep at a time. Five, four, three, two, one. Okay, you ready? You ready? We gotta do it again. Do it again. I was like, wait, we're gonna. I'm ready. I'm ready. Only one set of triceps. Can we just do one set? We gotta do two. We gotta do two. Okay, we gotta do two. You're on in three, two. Let's go. Oh, those little baby triceps. They're feeling it today. Down, up, down. Arms on fire for this arm day. Yes. 10 seconds. Let's go. Mostly talking to myself. Come on. 5, 4, 3, 2, 1. Arms, arms, arms, arms, arms on fire. One more set. One more set. 10 push ups. This is the final 10 to get me to 100. The final 10. That takes us home, guys. The final 10. That takes Us home. Can you get to 100 push ups today? Yes. Say it. Say, yes, I can. In three, four. I'm so scared. Two and one. There's nothing to be scared of. One, two, three, four, five. Oh, it's so hard after those dips. Come on. Five more. Six. Come on, Rach. Seven. Yes, ma'. Am. Let's go. Eight. That's 98. Come on. 99. Ah. 100. That was, like, the hardest. We did it. We did it, you guys. 100 push ups. We really didn't know if we could. I truly found out right now. When we started, I was like, I don't know. I was gonna throw a bonus move in, but that's it. That's what you get today day. There's no bonus move. We are stretching. I'm with you, Rachel. Let's stretch. Once you do 100 push ups, you close the door and call it a day. I'm just so proud of us, you guys. Here we go. I'm gonna go belly to floor. Rachel's gonna. I'm gonna go scorpion because that's my favorite stretch. After push ups, Rachel's gonna go thread the needle. Yep, you got it. I'm making a T. Right foot comes up and over to left hand. No bonus move when you do it. 100 push ups. So proud of you guys. So stinking proud of you guys for showing up. It's so much easier when you break it down 10 reps at a time. Yes. Here we go. Other side, other side. You can switch. You can pull it over. Nice work. I know a lot of you completed our push up workout that we previously had on the blog, which was our chest workout. Bring it back. Bring to your forearms. Nice little baby. Rachel can go for a little cat. Cow. Here we're going mini cobra. Just release that low back. Nice work. Spread the shoulder blades apart, right. Stephanie said she was so proud. She did all those push ups from her toes and we did 60. Come on, Stephanie. Come back and do a hundred. Yes, you can. You're so strong. Bring it up. Here we go. Hips go high. Puppy dog stretch. Reach those fingertips away from your body, creating length from fingertip to tailbone. Right there. That should feel really good. Really good. Big inhale, big exhale. Rachel, you can stay right there. Now draw your hands to the middle of your back. I'm going to show you how you can do this on the box. To even intensify this stretch a little bit more. Bring your elbows to the box. Go through head goes through the hands and then bring it back. Oh. Triceps and chest, everything is opening up right here. If you have never tried this stretch, this is the workout to do this stretch. After Opening up triceps, opening up chest. Nice work. Hold. Just hang out here for 3, 2, 1. Bring it on up. Nice work. From a kneeling position. Go ahead. Take a couple neck rolls. Side to side, side to side. Roll out that neck. So proud of you guys. Metcon day two in the books. We'll see you back on the mat for day three tomorrow, guys. So proud of you guys for knocking out that metcon arm workout. If you loved it, hit subscribe to our YouTube channel and we've loaded up day three leg day for you leg right here. Otherwise you can find the entire metcon program in this two week playlist right here. Have a great day.