Welcome to a 45-minute METCON workout that trains your whole body with an emphasis on mobility and functional training. It is a more challenging session, built to support your overall fitness, flexibility, and endurance. A dynamic warm-up starts you off and a cool-down closes the session to help you recover. Do this workout in the Joy2Move app: https://www.joy2move.net/workouts/45-min-metcon-workout-full-body-mobility-functional-training This session is designed for home training and there is no talking, so you can simply follow along with me from start to finish. You work in 50-second blocks with 10-second breaks in between, and a beep lets you know when it is time to move on to the next exercise. That steady rhythm keeps you focused on your movement quality rather than the clock. I use three different kettlebells throughout the video, 8 kg (17.6 lbs), 10 kg (22 lbs), and 12 kg (26.5 lbs), so I can challenge my strength at different levels. If you only have one kettlebell, that is completely fine. Choose the load that feels right for you and adjust as you go. The combination of mobility work and functional training makes this a practical session. It suits you well if you want to feel more capable in everyday activities or support your performance in sport. This workout is perfect if you: - Want a full body session that combines mobility and functional training - Train with one or more kettlebells at home - Prefer a follow along video without talking - Are ready for a longer, more challenging session Take it at your own pace and enjoy every round with me. RELATED PLAYLISTS ALL my Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M714e298bOMcsFV3pl_irWJE FULL BODY: https://www.youtube.com/playlist?list=PL5plC0cg6M73M5Zsddz1Lzs0mRXuv2m1c METCON (Metabolic Conditioning) Workouts: https://www.youtube.com/playlist?list=PL5plC0cg6M73vdRDVPfH9qzi68Rb6rPjM WORKOUT CHAPTERS 0:00 Intro 0:24 ALT. LUNGE TWIST 1:25 SINGLE ARM BRIDGE 2:25 SIDE KICK-THROUGH 3:25 DEEP SQUAT TWIST 4:25 COSSACK SQUAT + INTERNAL HIP ROTATION 5:25 2X B-STANCE RDL + CURTSY TO REV. LUNGE 6:25 2X B-STANCE RDL + CURTSY TO REV. LUNGE 7:25 FIGURE 8 SQUAT 8:25 SIT-UP, STAND-UP TO KB. OVERHEAD PRESS 9:25 3-WAYS HALOS 10:26 3-WAYS HALOS 11:26 TOUCH AND GO SWINGS 12:26 HALF KNEELING WINDMILL 13:26 HALF KNEELING WINDMILL 14:26 SUMO CLEAN, ROTATION LUNGE KNEE DRIVE 15:26 KNEELING ADDUCTOR ROTATION 16:26 KNEELING ADDUCTOR ROTATION 17:26 SQUAT CLEANS 18:26 THRUSTER + WINDMILL 19:26 THRUSTER + WINDMILL 20:26 STAGGERED 2X GORILLA ROW + CLEAN 21:27 STAGGERED 2X GORILLA ROW + CLEAN 22:27 SWING TO HIGH PULL 23:27 COSSACK SQUAT + INTERNAL HIP EXT. + OV. TRICEPS EXT. 24:27 CLEAN FORWARD LUNGE 25:27 CLEAN FORWARD LUNGE 26:27 STAGGERED SWINGS 27:27 STAGGERED SWINGS 28:27 SQUAT HOLD FIGURE 8 29:27 KNEELING AROUND THE WORLD + STOP 30:28 LOW LUNGES 31:28 CHEST PRESS 32:28 CHEST PRESS 33:28 PULL-OVERS 34:28 KB. DROP TWIST 35:28 KB. DROP TWIST 36:28 SWING + SQUAT SWING 37:28 SUITCASE MARCHES 38:28 SUITCASE MARCHES 39:28 HALOS TOUCHDOWN 40:28 LYING FIGURE 4 STRETCH 41:29 LYING FIGURE 4 STRETCH 42:29 CHILD TO COBRA 43:29 SHOULDER STRETCH + SCORPION 44:29 CAT-COW