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MetCon 100: Metabolic Conditioning Program

By: Lindsey Bomgren, CPT | January 11, 2024

Build muscular strength and endurance with this free metabolic conditioning program: MetCon 100! This home workout program will challenge you to complete 100 reps of foundational exercises like squats, lunges, push ups, back rows and burpees. Download the program PDF with daily workout videos on YouTube. All you need is a set of dumbbells, and 30 minutes a day.

Jump To Week 1
Jump To Week 2

MetCon 100 is our 30-minute metabolic conditioning program that is designed to test your strength and endurance.

In this 2-week program, you’re going to do 100 repetitions of thrusters, push ups, squats, burpees, swings, snatches, rows, lunges and bicycle crunches.

We’re taking strength and endurance training to the next level. We’ll target all major muscle groups including the upper body, lower body and core through resistance training.

Each workout challenges you to complete 100 repetitions of a specific exercise; because you have to put in the reps to see the results.

This program is full of compound exercises that will challenge your total body strength and cardiovascular endurance. Each workout includes a mobility-focused warm up and cool down. Lift heavy weights, focus on form, and put in the reps.

woman flexing with description of metabolic conditioning program length, equipment and fitness level
Woman performing a lunge hold and rotate with a dumbbell in a cardio and core workout

LET’S GET STARTED

Download Your FREE Workout Plan Here

Download the PDF calendar for this workout plan so you can easily access your daily workouts.
Download Plan

A metabolic conditioning program to challenge your strength and endurance. This is an advanced workout plan, but we’ve included a modifier in every workout video to offer low impact, standing and beginner modifications. Follow along with the modifier for options to scale each move, and take these workouts at your pace.

This free, 2-week workout plan is modeled after our popular strength training programs: Strong 20, Stronger 25, SplitStrong 35, Build 30, HIITStrong 35 and Zero 30. These programs are different from our other free workout challenges because they include 10 daily workout videos (a new workout video each day) that were cohesively filmed as one complete program. 

Calendar with 10 days of metabolic conditioning workouts

MetCon 100 Workout Program: Week 1

Calendar showing week 1 of metcon100 a metabolic conditioning program

Day 1: 30-Minute Thrusters Workout

  • YouTube Link: 30-Minute Full Body MetCon (Thrusters)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.

Day 2: 30-Minute Push Up Workout

  • YouTube Link: 30-Minute Upper Body MetCon (Push Ups)
  • Equipment: Dumbbells and optional bench/box/chair
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Add an incline to push ups by placing your hands on a chair or bench.

Day 3: 30-Minute Dumbbell Squat Workout

Day 4: 30-Minute Burpee Workout

  • YouTube Link: 30-Minute Abs + Cardio MetCon (Burpees)
  • Equipment: Dumbbells and optional towel
  • Pregnancy Modifications: Follow the workout modifier and sub towel slams for burpees. Slow down moves and modify core exercises as needed.

Day 5: 30-Minute Kettlebell Swings Workout

  • YouTube Link: 30-Minute Full Body MetCon (Kettlebell Swings)
  • Equipment: Dumbbells or kettlebells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.

MetCon 100 Workout Program: Week 2

Calendar showing week 2 of metcon100 a metabolic conditioning program

Day 6: 30-Minute Dumbbell Snatch Workout

  • YouTube Link: 30-Minute Full Body + Abs MetCon (Dumbbell Snatch)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats. Add an incline to planks and modify core work as needed.

Day 7: 30-Minute Back Row Workout

  • YouTube Link: 30-Minute Arm MetCon (Back Rows)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Add an incline to push ups by placing your hands on a chair or bench.

Day 8: 30-Minute Dumbbell Lunges Workout

  • YouTube Link: 30-Minute Leg MetCon (Lunges)
  • Equipment: Dumbbells and optional bench/box/chair
  • Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.

Day 9: 30-Minute Bicycle Crunches Workout

  • YouTube Link: 30-Minute Abs + Cardio MetCon (Bicycle Crunches)
  • Equipment: Dumbbells
  • Pregnancy Modifications: Follow the workout modifier and sub overhead marches for bicycle crunches. Slow down moves and modify core exercises as needed.

Day 10: 30-Minute Metabolic Conditioning Workout

Two women performing a crossbody curl in an upper body workout

Find This Workout Plan On Youtube

youtube icon Youtube Playlist

MetCon 100 Workout Program Details

1. Gym Equipment Needed:

A Set of Dumbbells (Discount Code: NMLTF5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 10-25 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.

Optional Exercise Equipment: Mini Loop Resistance Bands (Discount Code: NML), Kettlebell, Sweat Towel and Optional Bench/Box/Chair.

2. Time Requirement: 

Workouts are 30 minutes per day, 5 days per week.

This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday). OR completing days 1-5 and then resting on days 6-7; over the weekend. The goal is to make this plan work for YOU!

If you’re a runner, I would suggest completing 2-3 of the strength workouts per week. So your training plan would look like:

Week One: 

Day 1: Full Body (Squat Thrusters)

Day 2: Upper Body (Push Ups)

Day 3: Lower Body (Squats)

Week Two: 

Day 6: Full Body (Dumbbell Snatches)

Day 7: Arm Workout (Back Rows)

Day 8: Leg Workout (Lunges)

3. Fitness Level:

Intermediate to advanced, with modifications offered for all fitness levels in the daily workout videos.

Click here to try our functional strength training program, Strong 20. We recommend this signature program for beginners and pregnancy/postpartum.

4. Cost:

FREE! No sign up needed.

two women performing a dumbbell snatch

MetCon Workout FAQs

What Is A MetCon Workout?

“MetCon” is short for “metabolic conditioning.” This workout format tests your strength and endurance by combining heavy weight training and cardio conditioning. During a MetCon workout, you work at a moderate to intense effort for a prolonged period of time. These workouts provide a great opportunity to reach for heavy weights and focus on your form as you work through the movements.

What Are The Benefits Of Metabolic Conditioning Workouts?

Metabolic conditioning workouts are efficient – they’re designed to push you in a short amount of time. This training can build muscle, improve your cardio endurance and heart health, even out muscle imbalances, increase mobility and stabilize joints. Plus, learning new movement patterns can improve coordination, making your workouts more effective.

Is Metabolic Conditioning The Same As HIIT?

While MetCon training tests your muscular and cardio endurance, it isn’t necessarily high intensity. Metabolic conditioning encourages you to lift weights that you can sustain for longer work periods. Traditional HIIT workouts challenge you to exert your maximum effort during shorter work periods followed by brief rest periods. Both MetCon and HIIT workouts are intense.

Can I Do This Plan If I’m A Beginner/Pregnant/Postpartum?

This is an advanced workout plan, but we’ve included a modifier in every workout video to offer low impact and beginner modifications. Follow along with the modifier for options to scale each move. Each workout in this program will challenge you to complete 100 repetitions of an exercise. Take each rep at your pace, completing as many as you can.

How To Download and Use This Workout Plan

  1. Download the Strength Training Workout Program PDF by clicking here, or bookmark this webpage for reference as weekly workouts are outlined below.
  2. Save this workout calendar to your mobile device home screen for easy access.
    1. Open this workout calendar pdf in the safari browser on your phone.
    2. Tap the bottom arrow in the center of your screen.
    3. Select ‘Add to Home Screen’.
  3. Hover over and then click on the bold text each day to access the full video on nourishmovelove.com. Or scroll down to find the daily workouts linked below.
  4. You can also access all of the home workout videos on this workout challenge calendar on YouTube via this YouTube Playlist: MetCon 100 Workout Program.
  5. Share your daily workouts with me by tagging @nourishmovelove on social and ‘Pin’ the daily workouts on Pinterest so you can do them again.

More FREE Workout Programs

Pin this Free Workout Program: MetCon 100 Program

Woman performing shoulder press with text overlay describing 2 week workout program

Note: before beginning any new exercise program you should consult with your physician or midwife. The information provided with this workout challenge is intended for general information and use; it does not include specific, individualized recommendations and is not intended as medical advice. Before you begin any new exercise program Nourish Move Love recommends that you consult with your physician. Nourish Move Love primarily educates clients to assume more personal responsibility for their health by adopting a healthy and active lifestyle.

This post does include affiliate links and I earn a small commission on products purchased using these links. All words and opinions are my own. Thank you for supporting Nourish Move Love.

4 comments

  1. Hi there! Thank you for this set of workouts! Your videos got me back into strength training last year and after a shoulder injury, I’m now working my way back to them!

    I’m late to the game for the release of this program, and am wondering – is there anywhere that explains what the Flexibility + Mobility assessments are on the downloadable Fitness Assessment Form? I’m unsure how to do the ankle mobility and couch stretch assessments. Thanks for your help!

  2. Do you need to do cardio while doing Metcon workouts?

    How much cardio should you do when completing your other workout programs like stronger 20 and 25, split strong 35, HIIT 35?? I’m a little over 40 and I know how important it is to focus on strength training to build muscle. How much cardio should I do? Thanks!

    • Nope, this program is designed to be a complete program on its own. We just suggest getting 8-10K steps daily in addition to the daily workouts. We try to build the heart pumping cardio endurance into these strength workouts so you get the best of both worlds in your 30 minute workout. So these are complete programs on their own, but I do believe walking (getting your 10K steps a day) is the most underrated form of exercise — so get those steps isn too! Thanks for sweating with us! -Lindsey

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