30-Minute Full Body MetCon (200 Kettlebell Swings)

DAY 5 of our New Year Workout Challenge: 30-Minute Full Body MetCon (Kettlebell Swings)

We're ending the week strong with a full body EMOM workout!

💪 You'll be challenged to complete 200 dumbbell or kettlebell swings throughout this workout.

► This is DAY 5 of our New Year Workout Challenge: MetCon 100! Find all of our MetCon 100 Workouts in this playlist:

✨THE WORKOUT: 30-Minute Full Body MetCon (Kettlebell Swings)✨

► EQUIPMENT: Medium-to-Heavy Dumbbells or Kettlebells. We’re using 15-30 lbs.
*Discount Code: NML5
*Discount Code: NourishMoveLove

► INSTRUCTIONS:
It looks like this:
✔️7 Full Body Exercises
✔️EMOM Format (‘Every Minute On The Minute.’ You complete the designated number of reps per exercise in one minute. Once you complete the reps, rest for the remainder of the minute.)
✔️Repeat All 7 EMOM Exercises x3 Sets
✔️Perform 10 Sets of 20 Swings Throughout For a Total of 200 Kettlebell Swings

►Workout Outline:
1️⃣ Dumbbell Row, Clean + Overhead Press (10 Reps)
2️⃣ Kettlebell Swings (20 Reps)
3️⃣ Deadlift, Clean + Alternating Reverse Lunges (14 Reps)
4️⃣ Kettlebell Swings (20 Reps)
5️⃣ Glute Bridge + Chest Press (20 Reps)
6️⃣ Kettlebell Swings (20 Reps)
7️⃣ Mountain Climbers (MOD: High Knees or Overhead March) (30 Reps)

►TIME STAMPS:
00:00 Workout Introduction
01:25 Warm Up
08:00 Set One
15:20 Set Two
22:25 Set Three
29:50 Bonus
30:40 Cool Down + Stretch

► Cue up your favorite music, press 'play', and let's knock it out!

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👖 LINDSEY WEARING (affiliate links):

👖 RACHEL WEARING (affiliate links):
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WEEK 1:
▪️DAY 5: Full Body (Swings) — 📍You are here!

WEEK 2:
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►🤰Is this workout Pregnancy-Friendly? Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.
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#newyearworkoutchallenge #fullbodyworkout #metabolicconditioning

[Kujhawks]

Wow! You guys, look what we just did! 5 days of incredible, challenging, and intense work! Ahhmazing! Thank you, Lindsay and Rachel! You make us stronger, more confident, and better with each workout!

[SilverMoonCrystalPower]

Nailed Week 1 - good thing this is only for 2 weeks. This is not for the faint hearted.

[ADHDawesomeness]

Oh my gosh! I just did a whole week!! I am so proud of myself! Two months ago, I would have been so disappointed that I wasn’t keeping up with you, or getting hard on myself for not doing it perfect, but it’s different now! You have supported me through EIGHT WEEEKS of exercising 5 days a week and I am so proud of myself for every rep and every “I can do this”. Thank you Lindsey and Rachel and team, I am so honored to work out with you!!

[MarLeahCole]

I appreciate this workout course so much! Thank you Lindsey and Rachel for your motivation and instruction!

[mollycornell]

Hi NML team. I’m a new mum in Cornwall UK
Just a comment to say THANKYOU! this Chanel has made such a difference to me. I’m now 6 months postpartum. The workouts during pregnancy were amazing, it was so nice to work out with someone actually pregnant 😂. I felt so strong going into birth and afterbirth. The functional workouts have also been so good. I’ve never felt stronger and more capable in motherhood. I see myself using exercises I’ve done every day. Thankyou for creating a function and ability based community rather than a diet and appearances based environment. ❤️❤️❤️ keep the holy bananas coming.

[Wolfsofmysoul]

I am so in love with this series. I would really like to request more of these! My body is loving this I’m gonna be so sad when it’s done

[TashBellinger]

Oh wow,
Loved this workout. The sweat is intense. Love how you two push me

[donnaweller]

Runners 'HIGH' during METCON-So STINK'N AWESOME!!! Thank you NML!!!

[lynngardner]

Whoo hoo! This. Was. Awesome! So intense and so great! I don’t always like having to count because it seems like so much more then just doing it for a timed amount but I loved all the moves! 200 swings in the books! Thank you!

[chadzturtledove]

Day 5, Round 2 done! It is such a boost to see personal improvement over the first time! Thanks so much you guys! 🎉

[christinesuhesky]

Week 1 in the books. That was really great content. It was a lot in a short period of time . Thank you both for all that you believe in delivering from the good of your hearts! You are just killing it !

[heatherliedl]

YEAH BABY! I loathe mountain climbers...so I did 100 of those to keep with theme 💪 THANK YOU TEAM NML, for an amazing first week of Metcon!

[kimaardalen]

200 swings. (WOW) I had hoped that was a typo. Now I am just amazed that we did it! The hard stuff like the swings makes the other moves less intimidating than they would as stand alones. Thank you for the fantastic workouts!!

[amybrown]

I am on my second round of metcon100 and just finished week one again! I love this program so much and already feel mentally and physically stronger than when I started. I have been telling everyone about this program!! Not only are you two so encouraging, joyful and relatable…the production quality is wonderful too (I loved the little touch of the color on the side bar each day matching your outfit colors!). Thanks for all the work you put into these programs!

[beth]

Made it to day 5 and I’m so glad there is a break as I am SORE! Thank you for a crazy challenge to start the year off with. Bring on 2024!

[amandagraham]

Did this workout yesterday morning and holy bananas my hamstrings are on fire today! Thanks for another great workout. Think I need to keep this in series in my rotation! Challenging me in ways I haven’t been challenged before.

[shawnahall]

Wowza 🔥 holy swings. My whole body is sore from this weeks workouts!!! Which feels great. Going to reward myself with a nice long walk in the crisp sunshine!!!! See ya next week!!!!

[sara-hgek]

I"m a teacher on summer break. I saved MetCon for now and it's fire!! Thanks for the push!

[mjl.]

I noticed a major difference from the first time I did this. I remember experiencing back issues during this workout so I brought down the weights as needed if it got too heavy. Now, after doing a couple of your programs, I have been able to up my weights from 15 lbs to 21 lbs in each hand then for fun, I decided to try 24 lbs in each hand because third set is the best set 😅 I was only able to do kettlebell swings with 15-25 lb kettlebells last year and today, I used 30 lb kettlebell the whole way through. I can’t believe this progress. Thank you NML!!🎉🎉

[karlalail]

I'm so proud of myself!! I'm 58 and I've been working out with you for a few years. I skipped this Metcon at first because I didn't think I could do it. I did all 5 and even liked it! I'm capable of more than I think I am! Thanks for helping me workout at home. I love it!!