New Year Workout Challenge Day 10: 25-Minute Full Body Shred Workout (Athlete 25)

We're hitting six powerhouse moves in this full body shred done in a time drop format. Maximum strength building and some serious sweat. We are finishing this program strong. It is day 10 of my Athlete 25 program and you can get the full program when you click the link in the description below. Or if you want more accountability and support on your fitness journey, tap that join button on my channel and become part of my YouTube membership community so I can help you reach your fitness goals. Goals. All right, team, you have made it. Day 10, the final workout of Athlete 25. Let's go. Go. I'm joined by my amazing husband Tim, and we are so pumped to put a bow on this program and finish it strong.

This is going to be a hard one though. We are finishing strong.

We are finishing strong. Day 10 never disappoints and today is going to be tough. Not going to sugarcoat it, you have six powerhouse moves. You're going to do each move in a time drop format. So we go 40 seconds on, then we go. I'm sorry, we go 50 seconds on. It's big. The first round is big. Then we go 40 seconds on and then we go. 10 reps for your third set. Three sets for maximum muscle building. Six powerhouse moves. Grab your weights. We're running the rack anywhere from 20 to 35 pound dumbbells with us on set. Today. We're lifting heavy, we're going hard, we're finishing strong. Ready? Let's go. Let's get this party started with a full body warm up. So we're just going to go right here. Big inhale, exhale, baby. Back bend. Hands go right behind the head. Let's go for a little Good morning. Push those hips back. Stand tall. Do it again. Push those hips back. Stand tall. Think about lengthening through the hamstrings as you push the hips back and stand tall. Two more right here. Push those hips back. Stand tall. Last one and we go for some calf raises. Stand tall. You're just gonna lift the heels off the mat now. Lift the toes off the mat. Calf raise and tib raise. Warming up from the ground up. Little calf raise, Tib raise action right here. Warm up the ankles, the calves. You know the drill. A lot of the warm ups look similar. They are a little bit condensed. Again, if you want that longer warm up or that longer cool down, we've got them linked for you in the description below. Make sure you get nice and warm before today's workout. One more right here. Nice. We're going to add on this time when you go for the good morning. Opposite hand reaches down. It's a little bit of like a windmill. Thoracic spine rotation. Same thing, other way. Reach and twist. Come up. Hinge, reach and twist. Come up. Do it again. Hinge, reach and twist. Come up. One more each way. Hinge, reach and twist. Come up. Last one. Hinge, reach and twist. Come up. Right into squats. Down, up. Knees are going to track towards those outer toes. We're going to kick today's workout off with a good old goblet squat. So grab some heavy weights if you have access to them. If you don't, you're just going to use two weights right at your side. Standard squat, basic moves. We're going to build some serious strength today and finish this program strong. After yesterday's cardio and agility workout, it's time to lift heavy. Nice. Give me four. Three, two. Last one. Nice work. Right up. Here we go. Palms down. Palms up. Reach up. Pull. Down. Up, Reach, Pull. Two more. Down. Up. Reach, pull. Last one. Down, up. Reach, pull. Nice work. Forward. Fold hands. Hit the mat. Step back high. Plank. You can always take Plank to a kneeling position. Set it up. Shoulders over wrist. Core is tight. You know, Plank, you did plenty of them yesterday. Step right foot outside right hand. Easy twist. We love this move. World's greatest stretch. When you get that elbow down to the mat, there's those hip mobility drills. There's those hip mobility drills. Paying off. Open it back up. Set it down. Switch it out. Left foot outside left hand. Easy twist. Gaze follows fingertips. Elbow to mat. Nice work. Open it up. Let's do it again. Do it again because it feels good. Here we go. Right foot outside right hand. Easy twist. Elbow to mat, if you can. Mobility is always something you can continue to work on. Guys. Left foot outside left hand. Here we go. Easy twist. Nice work. Drop it. Open it. Step back. One, push up. One push up. Take it down. Up. Push up and back down. Dog pedal out the heels. Knee drops, knee drops, knees hover. Push high. Knees hover. Push high. Two more. Knees hover, push high. Last one. Knees hover. Push high. Knees. Hit the mat. Cat, cow. Drop the belly. Lift the chin. Nice. Reverse it. Spine goes all the way up towards the ceiling. Tuck it. Bring it back. Nice neutral spine right here. All the way up and over. We're gonna sit on our butt. Do a little 90 90s. Tim loves these, don't you?

I do. I'm really bad at them.

No, I'm working on them. Yeah, we're getting better at them is what we're doing. Here we go. Right leg.

It doesn't get where it needs to go.

90, 90. See if you can split your shin in half with your chest. Open up those outer glutes. Both knees are pressing into that mat firmly. Bring it up. Option to stay here. Option to guide yourself. Or go like this. Switch. Yeah, the 9090 switch. Love to love it. Love to love it. The thing is, is he'll tell me. He's like, you gotta warn me about this stuff. My leg hair is getting caught on the mat when we do this.

That's true.

And I'm like, these are problems I don't have to think think about. Let's go. Up and over. Nice work, Nice work. Now, from here, can you just give me some internal drops? So drop internal rotation. Internal hip rotation. There we go. Look at that. We are working on that hip mobility now. Switch it. Nice work. Bring it back. Nice work. I love it.

It's such an uncomfortable feeling. It's good for me.

I love it. All right, all the way up and over to your backside. Glute bridges. Activate those glutes. Here we go. Lift and hover. Lift and hover. Two more. Lift and hover. Last one. Lift. Hold, hold, hold for four, three, two. Get yourself up to standing. However you want to get there. However you want to get there. 45 degree lunges, all right, so take it to the back of your space. You're going to hit 45 degrees. Stand tall. 45 degrees. Stand tall. Just taking you through some of the moves you're going to see in today's workout. We are going to hit the 45 degree lunge to get us moving in all planes. Just stepping up to a 45 degree in a front lunge. Front lunge can be a little bit more challenging on that knee joint. If it's not available to you, just take it to a standard step back lunge. Give me three. Nice work. Two and one. We jack it, Tim. Jack it. Jack it. Jack. Eight, seven, six. You got it. Five, four, three, two. Let's go. Ready to do this?

Let's go.

Here we go. 25 thrusters is your buy in love to love it or don't love it. I'm not. I'm on team. Don't love it. I'm gonna. Not gonna lie. 25 squat thrusters. That is a day 10 start. You rack them. It is a squat and a drive. That's one. You can just give me the squat. You can give me an alternating punch at the top. You pick your level. It's 25 of them. Your pace, your tempo. We go in three. We go in two. Squat, thrust, squat, thrust. Down one. Nice work. Two can always slow it down. Three. I just want to see 25. That's how we start today's workout. Full extension at the top. Knees, hips, elbows, shoulders. Down, up. Inhale, exhale. Keep going. 10 down. Let's go, team. You got this. One rep at a time. We said day 10 was gonna be tough. Come on. Where's that grit? You Made it today, 10. Fight for it. Right here. Every rep together. Come on. You got this. What would it look like if I said five more? Let's go. 5, 4, 3, 2, 1. Holy bananas. Holy bananas. Grab some water.

I am thankful we don't have to do that again.

Yeah. Now if your kid wakes up, you're like, workout accomplished. I did 25 thrusters today. I'm good. Catch your breath. First round is tough. 50 seconds on 20 seconds of rest. Goblet, squat. I got one heavy weight. You don't have access to a heavy weight. Two weights at your side, one heavy weight or two at your side. 50 seconds. Goblet squats. Racket, elbows tight. Elbows fall between the knees. In three, two. Let's go. Inhale down. Exhale, push. This is your chance to catch your breath a little bit. You're like. More squats. Yeah, more squats. Knees drive out towards your outer three toes. Push that floor away. Stand tall. Inhale, down. Exhale, push. That dumbbell should be connected to your collarbone and your sternum. Elbows fall between the knees. Push that ground away. 50 seconds is a long time. Get comfortable. Settle in and choose a weight or weight you can stick with for 50 seconds. We go legs, then we go arms. Shoulder press is what's coming after this. Legs and arms, Legs and arms alternating throughout the entire workout. 10 seconds in this squat. Come on, let's go. 5, 4, 3, 2. Recover. He did one more. Way to go.

And a half.

All right, rest for 20. Gonna rack them. Palms face in, narrow press. Single, single, double. If you need to give me a little two inch dip drive. You do that. Get those weights over your head. Let's go. Single, single, double, shoulder press in three, two. Rack them. Punch right, punch left, punch both. Reset right, left. Shoulders are gonna be on fire today. You got it. Punch to the gut, rib cage to hips. No rib flare at the top. You get that single, single, double. Maybe allowing you to go a little bit heavier than you normally would for shoulder press because you have a single. A single, then that double. Come on. 20 seconds. Left. It feels spicy. It should. We wore red for a reason today. We wore red for a reason. Because it's a spicy workout. Wet your eyes. Grit your teeth. 10 more seconds in this press. Yes. You can finish it. 5, 4, 3, 2. Rest. Holy bananas.

That felt so easy at the start. But not so much.

Yeah. 50 seconds is a long time to push some weight. Overhead deadlift, calf raise. Back to legs. 2 weights. Crush oranges in your armpits. 2ft parallel. Hinge at the hips. Calf raise at the top. Three, two. Let's go. Hinge, hinge, hinge. Stand tall. Calf raise. Deadlift, calf raise. Working the back side of the body. Posterior chain. Hammies, glutes, hips, calf. Putting it all together. Muscles you isolated throughout the week. We now train together in one full body format to finish. Day 10. I'm so proud of you guys for showing up and making it here. Did you know statistics show that literally 10% of people who purchase an online fitness program take it to completion? 10%. I have to believe that number is higher here at nml, but either way, I'm so proud of you for finishing this program. And if you have no idea what I'm talking about, don't worry. We'll link up. Day one, you go back and you start from the beginning. You're gonna be glad you did. Three, two, three. And recover. Back to upper body. And it's overhead triceps. Now I'm gonna try. I'm gonna try the 25 and keep my 20 close. 50 seconds is a long time. Overhead triceps. Hide the dumbbell. Show it. Isolating the back of the arm. Overhead triceps in five. In three, two. Let's go. First time doing triceps this week. Okay, we're hitting it hard. 50 seconds. Inhale down. Exhale, push. Overhead, inhale, down, exhale, push. Tim's probably just repping out his reps because he normally does these with two weights. Beast mode for the triceps.

Same as a lot of difference in my workouts. I don't do these for 50 seconds, so gotta pace myself a little bit. Always feels easy at the beginning.

Perks of working with your wife as she challenges your progressive overload in different ways. Today, it's in time. It's in time. He normally doesn't do triceps for 50 seconds, but today you feel how hard 50 seconds feels for. 10, 9, 8, 7, 6. You got this. 5, 4, 3, 2, and 1. Whoa. If those last couple did not make you shut your eyes and squint, you got to go heavier. All right, 45 degree lunges. Grab some heavy weights you want to use. You're hitting that 45 pattern. If that doesn't feel good for you, you're taking it back to a standard step back lunge. We're going to step right first. Right. We go in three, two. Let's go. So 45 degree lunge this way. Alternate switch and lunge this way. All right. A lot of bilateral moves in today's workout. We had to take it unilateral and challenge your plane of motion with this move. Honestly, I don't know what program this move first launched in, but I've loved it ever since, thought it deserved a comeback moment. And your next move is definitely a comeback moment. Definitely a comeback moment. You just wait for that move. 6. It's our big, big move. Come on. One rep at a time. Right here. Stick with it. You got it. 10 more seconds in these lunges. 10 more seconds in these lunges. We go full body burnout in five, four, three, two, one. Recover. All right, your final move. It's the ranger burpee. You can give me a squat thruster. Back to squat thrusters. If the burpee is not available to you, you can give me a walking burpee. Okay. Ranger burpee is big. It looks like this. We go chest to floor jumper step. You get those weights up overhead by driving your hips forward. Rack reload. 50 seconds. Ready? 50 seconds. Let's go. Take it at your pace. 50 seconds. Ranger burpees. We go in three, two. Let's go. Hit it. Think. The ranger burpee was one of the most requested comeback moves from our signature workout programs. You guys love to be challenge. If you're here, you love to be challenged. You made it to day 10. You are strong, you are capable. You are ready to work. That's what we're doing today. We're putting in the work. But this is so much more than workouts, guys. This program, completing it, it's so much more than just the workouts. It's training side by side, right? Training side by side with my partner makes us stronger. Not just physically, but in our marriage, in our family. So we can show up intentionally in the purposes God has designed for our life. You get stronger on the mat so you can be better at life. For three, two, set them down. Way to go. Those are your six moves. Those are your six moves. Breathe it out. Rest and recover. Back to the top. The good news is time decreases. Grab your PDF tracker. Okay. What weights did you use for set one? Write them down for all six exercises. If you don't have the PDF, you can download it by clicking the link in the description below. We go 40 seconds. On 15 seconds, work time drops. Rest time drops. Goblet squat, are you ready? Goblet squat. He's ready. Let's go. 40 seconds. Goblet squat in three, two. Let's go again. It's that goblet squat. If you don't have a weight that challenges you for goblet squat, grab two weights, rack them on each side. Shaving off. 10 seconds of work is going to feel real nice in this round. That is the downfall, is we shave off five seconds of rest. Going to keep that heart rate high. Going to challenge you. Adjust your weights if you need to. Just keep moving. Come on. Legs and shoulders. You got it. Stick with it. 10 more seconds in this squat. Let's go. Inhale, down. Exhale, push. 5, 4, 3, 2. Rest, rest. Lift your weights if you need them. Single, single, double shoulder press. Single, single, double shoulder press. 40 seconds. Here we go. Grab them. You're on in three. Let's go. Push right. Push left. Double it up, come on. Push right. Push left. Now, if you're going heavy today and you need to hit that space bar, that is okay to take longer breaks, but you committed to 25 minutes. That means I got to commit to pushing you as hard as I can in 25 minutes. Come on, push it right here. Let's go. Hup. You're there. You're in that final 10. It should feel hard yet. Push through it right here. 5, 4, 3, 2, 1. Move is right. Deadlift. Calf raise. Chance to catch your breath. Too heavy weight. Deadlift, calf raise. Look forward to this. Deadlift. We go in three, two. Let's go. Chance to catch the breath but still be challenging yourself with heavy weights, right? We know that resistance training, what you're doing right here, builds skeletal muscle. We know that skeletal muscle is the number one way to protect our bodies as we age, right? The number one way, guys, is how much skeletal muscle do you have? It is so important, so important. What you're doing today is so important. But I guess this is probably not the most important work you're going to do today, right? You got to raise up those kids. You got a busy life. I know you're in and out in 3, 2, 1. Nice work. Back to triceps. But what you do here, it's gonna make you better out there. Gonna make you better out there physically stronger, mentally stronger. Triceps for 40 seconds. Triceps for 40 seconds. In 3, 2, 1. Let's go. Showing up day after day, you're building strength, you're building habits. And if you're working out with your partner, you are building each other up. Right? We're here to get better together. Habits, strength, stronger marriage, stronger family. Just keep moving. It's worth it, I promise. It is so worth it. What you're doing right here is so worth it. Do not quit. Keep those elbows tight. You can do anything for 10 more seconds. Yes, you can. Push right here. Finally. 5, 4, 3, 2. Didn't make it up. You do your best.

Oh, failure.

Failure's not a bad force.

Now full force.

Here we go. Right. 45 degree lunges. 45 degree lunges. Rack them. Step right in. Three, two. Let's go. Hit right, hit left. Nice work. Be doing you a disservice if I didn't have you doing unilateral or single leg training. In this program, we move unilaterally. We train unilaterally. Especially if doing heavy squats doesn't feel good for you anymore, that's okay. You can get just as much work done unilaterally as you can by loading heavy bilaterally. Unilateral training is so sick and important for us. Kind on the joints. Stronger, better. Five, four, three, two. Rest. Breathe. Because you're about to hit Ranger burpees option. Squat thrusters option. Walk it. 40 seconds. Grab those weights. Get seriously, seriously, seriously mentally tough. Right? Here we go. In three, two. Let's go. Come on. Yes. 40 seconds of work. This makes you feel big. It makes you feel strong. It makes you feel powerful for a reason. Yes, team. Nice work. You can go all the way back into it. I got a rack and load.

I'll follow your lead.

Come on. 20 seconds left. Keep going. Water break. It's coming for you. You got this. What would it look like if I said 10 seconds? Push it. Shoulders on fire. Last five. Four, three, two, one. Set them down.

Two hands there. Let's go.

One round left. 10 reps. Remove. 10 reps, remove. Third set, Tim.

Third set is the what?

Best set, baby. Best set, baby. I was like, he's got to know it.

I had to set you up for once, you know, Keep her on her toes every once in a while.

All right, bring. Breathe it out. It's a 10 rep round. I love this format. You can do anything for 10 reps. What does 10 reps look like for you today? Is it heavier? Come on, grab the weight. That's gonna push you. It's just 10. It's just 10. But you're tired. It's set. Three, right? So when you gotta push, you gotta push through. 10 reps. Goblet squat. 3, 2. Let's go. Down. Up. 10. Come on. 9. You got this. 8. Stay with it. 7. 6. Transition to shoulders. We go double shoulder press in 3, 2, 1. Switch your weights if you need to. It's two arms at the same time. It's heavy, it's hard. You can use a 2 inch dip drive if you need it. You can use a 2 inch dip drive if you need it. It's 10. Rack em. We go in 3, 2. Let's go. Push. 10. 9. 8. You got this. 7. 6. Come on. 5. 4. Tell me he's not smiling. 3, 2, 1. I am fighting for every last rep. 10 deadlifts with a calf raise. 10 deadlifts with a Calf Raise. Rack em. Let's go. 3, 2. Crush those oranges hinge. 1. Be grateful for this move, right? Chance to catch your breath. We go 10 triceps, 10 lunges, 10 Ranger back burpees. You can do it. You can do it. See it through. Come on. You're here for a reason. What's your why? Why are you here? 1% better together. Last two, last two. Nice work. Two. Last one, last one. That grip strength, that's being tested, isn't it? Ten overhead triceps. Shake it. Grab it. Let's go. You got 10 total. Then it's 10 lunges. Come on, finish strong. Three, two, racket. Here we go. Inhale. Down. Exhale. Push. Let's go. Nine, eight, seven. Yes, you can. Six. Almost there. Five, four. Three, two, one. Whoa. Yes. Grab two weights. Ten lunges, five per side. Ten lunges, five per side. Hit right, hit right. Three, two. Let's go. One, two, three. You got it. Four. Stay with it. Five. Halfway. Six. Seven, eight, nine. Ten. All right. You ready, Tim?

Yep.

The Big Kahuna. It's the ranger burpee. Your option is 10 squat thrusters. Your option is 10 squat thrusters. Level up. Let's go.

10 goes quick.

10 goes quick. I don't know. Here we go. 10 ranger burpees. Any burpee of your choice? In 3, 2. Let's go. Hit it down. If you did our METCON program, there was a day where you did 100 burpees, right? This should feel very challenging still. Set. 3. You're tired. Day 10. You've put in the work. You have put in the work. Come on, be so proud of yourself. This is the point. Where you say, I started it. I'm finished finishing it. I'm finishing what I started. Not only is this a workout, it's a commitment to your follow through. Come on, follow through right here. Oh, we got five left. Holy bananas. Five. Come on, come on. Grip strength. Four. Stick with it. Three. Almost there. Two. For the heavy breathing just set in. Let's go one. Day 10. So much sweat.

Day 10.

You're not done yet. You're not done yet would be day 10 without a bonus round, baby. Bonus round. You ready?

Bonus round.

Okay, let's go. The bonus round. There's two minutes on the clock. Two minutes. You come to this side, you do five squat jumps, five push ups, option five squats. You grab your weights, you farmer's march across your living room. You set it down, you do five push ups, five squat jumps. You walk it. Yes.

Let's do it. Finish strong.

Start with the day 10. Day 10, baby. Two minutes on the clock. I start with the push up or spot jump.

What do you want but jump, Butt jump.

Get out of the way.

Yeah.

Okay. You got five squat jumps. I'm going down. I'm ground to reach, ground to reach. Five of them. Ready? Yep. Two minutes. Starts in three, two. Let's go. Down, up. This is where I play that song in my head from college lifting days. You bleed it out. You're digging deeper just to throw it away. Come on, dig deep. Four, three, two, one. You can do anything for two minutes. Grab your weight. Come to the back of your space. Farmer's carry. Catch your breath. Right here. Use this. Walk across to catch your breath. One more turn around. Set those weights down. Rinse and repeat. Here we go. 1, 2, 3, 4, 5. Hit the deck. Five push ups. 5, 4, 3, 2, 1. Walk it. Catch your breath. Yes, you can. Yes you can. Two minutes. Push yourself harder than you think you can. Right here. It's a big Finish. You're already one minute down, one minute to go. Come on. Can you get two more rounds in 3, 4, 5, Three, two. Physical and mental strength, man. You're building it. What's the purpose? Why do it? You're gonna get stronger together, guys. Come on. There are so many reasons why. So many reasons why use that family. You got friends, you got a community. And you show up as the best version of you when you do this stuff. Come on. 5, 4, 3. 10 seconds. Wait for me. What a husband. He waits for me. Finish. 5, 4, 3, 2. You're out. Day 10 how's it feel to be on the other side?

I Feel accomplished and good.

So stinkin good. So proud of you guys.

Nice job, guys.

Like literally just so proud of you guys. Every time we complete one of these, it's just like a hallelujah moment. We did it. We made it through. We're so grateful for our awesome bodies, for the heart that's in your chest that's pumping really hard right now. Like just put your hands on your heart for a minute. Be so grateful. You have a strong, healthy heart, right? You got two strong legs, you get two strong arms. Something to be proud of today. Something to be grateful for today. Talk about those little wins. Right wrist you're gonna grab on. Left wrist grabs right side body stretch. Just stretch and breathe. You did it. Back to center. Right arm reaches for the middle of the back. Tricep stretch to feel good, right? So proud. We were red. What was the spice level? Let us know in the comments below. What did you think? Grab it, reach it, open up the lat, stretch it out. Still feeling those biceps and those lats from day two of this week or what was technically be day seven of the program. Second bicep day was so challenging. Biceps are still stored from that little tricep stretch. Nice work you guys. Awesome job. Flap it. Yeah. Standing quad stretch. Standing on one leg, pull the heel towards the glute. Open it up, Open up this hip flexor. Nice work. If you want the longer extended cool down, we'll link it for you in the description below. Make sure you stretch, you foam roll and you take care of your body. This was a challenging two two weeks together and I am so proud of you for completing it. Way to go team. The goal is to come back, repeat the program, get better each day. Go 1% better. Maybe it's heavier, maybe it's deeper, maybe it's more time, maybe it's push ups from your toes. It's just progressively building and getting stronger. Thanks for being here.

Good job guys.

Way to go. Nice work. Awesome job finishing day 10 of the program. I'm so proud of you. If you enjoyed this program, please, please do me a huge favor. Drop a subscribe to my channel. It really helps us out. I'm gonna queue up day one. We want you to repeat the program or find this entire two week challenge in this playlist right here. Awesome job you guys. Come back for more.