New Year Workout Challenge Day 5: 25-Minute Full Body Workout (Athlete 25)

Grab your heavy weights. We've got six dumbbell moves in a 25 minute full body workout that's done in a time drop format that's guaranteed to push your limits but leave you feeling stronger. This is day five of my Athlete 25 program, and you can get the full program when you click the link in the description below. Or better yet, tap that join button and become part of my YouTube membership community where we can sweat together, side by side, and reach your fitness goals. All right, team, welcome to day five of athlete 25. You've made it to the end of week one. Way to go. I'm joined by my amazing husband, Tim. Let's go, let's go. He says end of the week. I've said that so many times. Let's finish strong. Let's go, let's go. Let's finish this week strong. We're finishing the week with a full body dumbbell workout. All you're gonna need are weights. We actually have anywhere from £45. Nice. Tim's got 45. I've got a 40 on set, all the way down to 20s. I've got 40 to £20. He's got 45 down. All right, so grab your heavy weights if you can. Try and go heavy. It is six basic moves. We're keeping it basic today because we know that's what works. And it's going to be done in a time drop format. I love the time drop. You're going to do all six moves for 50 seconds on 20 seconds rest, then 40 seconds on 15 seconds rest. And the third set, the best set, is all just 10 reps per exercise, so you can look forward to that time decreasing each time we go through it. And in case you want to track your weights, you have this awesome tracker sheet you can download in the description below, a free PDF tracker so you can track your weight. You can track your reps as you go through the 50 seconds. How many reps do you get? Write it down so you can progressively come back to this workout and get better and stronger. You ready to warm up? Let's rock and roll. Let's rock and roll. Standing knee hugs right here. Feet are underneath my shoulders and just pull one knee up, then pull the other knee up. Standing knee hugs. Get that knee up in line with that hip. Nice work. Give it a little hug. Stretch that glute. Nice. Awesome job, you guys. We're gonna get nice and warm. It's gonna be a fun full body workout. Like I said, we're sticking to basic moves today that work so. So try and go heavy. They should be moves, you know. Now take it to a quad stretch. So just pull the heel to the glute. Whoops. And heel to the glute. Nice. Just opening up the quads. Top of the thighs. We're going to hit it all. Today. We're going to alternate lower body, upper body, lower body, upper body. As we work through these six exercises, hitting every major muscle group in your body. Nice work. One more here. Take it to a good morning. Hands come behind the head. Feet are shoulder width distance apart. Give me a good morning and stand tall. Now we're gonna add on. So give me a good morning. Stand tall. Take your hands, rotate to the low back. Come back to your head. Here we go. Good morning. Stand tall. Rotate to the low back. Come back. I'm gonna show you what it looks like from behind. So it's a good morning. Come up. Hands rotate palms face away from the body and come back right there. Give me the good morning hands. Rotate behind and come back. Nice work. Good morning. Hands rotate and come back. Here we go. Let's switch it up. Let's go to a T. Spine. So take it down to the ground. Rotate. Opposite hand hits the ground, opposite arm goes overhead. Bring it up. Same thing. Rotate. Nice. Rotating through that spine. Stretching through that low back. Hammies, glutes. Nice work. Reaching that ground. If it's available to you, gaze is going to follow the hand that is overhead. One more each way. Right there. Nice work. Bring it back up and right there. Now just drop it into some squats. Stand up nice and tall. Find a nice comfortable squat position. Take it down and up, dropping it into squats. Knees are still tracking out towards those outer three toes. If you got a glute band and you want to strap it on just to wake up those glutes, go for it. Nice work. Think about pushing that ground away each time you stand tall. Inhale down, exhale, push. Nice. Give me four. Awesome job. Three. Can you hold at that bottom of the squat in two and one? Take it down. Just get nice and low right here. Can you just sink side to side? Yeah. I'm going to test your squats. Let's see your range of motion. Tim. I got to get my feet a little closer. Working on that hip mobility. Hands plant, step back, high plank. You can always take the plank down to your knees if that feels better for you. We're just going to open up those hips. So right foot comes outside right hand. Easy twist. Now can you get that elbow down to the mat? Let's seize him. Oh, he's got it. Look at those hips. Look at those hips. Here's our. Can you do it on the left? Can do it on the left. Inhale, reach up. Exhale. Can you get. Oh, got it. He's got it. Can you tell we're big on hip mobility in this household? Let's do it again. One more. Each side open. Tap that elbow down if you can. Nice. Step back. Left side. You always got something to strive for. There's always a way you can get better. Working on mobility is one of them. Nice work. Awesome job. All right, here we go. Push up, back row. Push up, back row. You're only going to do two, so give me a push up row right. Now push up row left. Now just stick with those rows. Elbow to hip, elbow to hip. 4, 3, 2, 1. Push up and back down. Dog. Pedal out the heels. Pedal out the heels. Nice. Knees, hover knees. Hover hips high. Knees, hover, hips high. Can you tell? This is one of my favorite ways to warm up my knees. We do it in almost every workout. I love how it helps warm up my knees before the workout. Nice. One more. Knees go all the way to the ground. Little cat, cow. Drop the belly. Lift the chin. Nice work. Reverse it. Spine goes up towards the ceiling. Nice work. Tuck the toes. Get yourself all the way up to a standing position. Bring it back, bring it back. Awesome job. Lunges. Let's go forward lunges because we're going to go walking lunges today. So just step forward, Bring it up, step forward, bring it up. We're gonna do walking lunges today. If those are not available to you, just give me reverse lunges. Reverse lunges are gentler on the knees. If that feels better for you, you can always give me an isometric lunge hold as well. Nice work. Give me four. Nice. Three, high knees. And two. And one. Give me high knees, high knees. Get them up, get them up. Let's go. Go. 8, 7, 6. Jumping jacks in 5, 4, 3, 2. Jack it. Jack, Jack, Jack. Here we go. Jack. 8, 7, 6, 5, 4, 3, 2, 1. You warm? Always warm. Ready? Let's do this thing. Grab a quick sip of water. You're jumping right into your 25 rep buy in, which today is an NML favorite. Our audience loves the dumbbell snatch. Grab one heavy weight. You want to use dumbbell snatch because the weight goes between your feet. You've got 25 alternating hands each time. So right hand hits my weight snatch all the way up. Overhead rack, reload, switch hands Rack. If the snatch going overhead is not available to you, you're going to give me a clean to the shoulder. Take it down. Switch. Clean to the shoulder. Soft bend in the knees. Hips go back. Drive your hips explosively forward to get that weight overhead. You ready? Ready. Rock and roll. 25 snatches in three, two. Let's go. Hit it. Snatch it. Rack it. Set it down. Switch hands at the bottom snatch rack. Set it down. Switch. Set it down. With control. Drive those hips forward. Heels can pop off the mat to add some power to explosively get that weight overhead. We always make that zipper noise when we do it. It's a big zipper. That dumbbell stays nice and close to the body all the way up overhead. I'm thinking heels. Pop. Thumb to armpit. Lock it out at the top. Full extension. Elbow locked out. Shoulder locked out. Hips and knees, drive it forward. Nice work, team. Crushing it. Keep going. One run, one rep at a time. Here we go. That's 1225 snatches is a big start to this workout. Come on, come on. Yes, team. Raising that heart rate with low impact, big powerful moves. Training like athletes at home. One rep at a time here. The snatch is a favorite around here for a reason. It's big, it's powerful, it's athletic. You're almost there, guys. Keep going. You're in the final five. Let's go. Finish. Five. Nice work. Nice work. Four. Get it up, get it up. Three. Finish. Woo. Two and one. Holy bananas. How do we feel after that? Write down the weight you used on your PDF tracker. Grab a quick sip. Heart rate. Thai jumping in on legs. It's a wide squat. Now you can use two heavy weights. First time I think I've ever busted out a 40 pound dumbbell in an NML workout. Wide squat, little bit to wider stance. Slightly hinged over. Going to activate more of the gluten hamstring. Here we go. Gonna go down and up again. You can use two weights. One heavy feels better for me, so that's why I'm using 50 seconds on first round is. It's a grind. 50 seconds. 50 seconds starts in three. Grab your weight in two. Let's go. Grab it. Stand it. First round is the longest, guys. First round is the longest. 50 seconds on 20 second transition between moves. We go legs, then we go arms. Okay. Wide squat is your first move. The more I hinge forward, the more I'm activating glutes and hammies. Tim's strongest muscles in his body, hence why we're working them today. Tim's definitely More quad dominant. As are most males, to be honest. A little bit more quad dominant. We're building those glutes and hammies right here. Come on. 20 seconds left. Keep squatting. You switch to a pushup with a back row if that's available to you. If not, you're going to take it kneeling on the mat. Push up back row in 10 seconds. Come on, you got this, team. Keep going. One rep at a time for 5, 4, 3, 2. Give me one more squat. Down, up. Whoo. Yeah. Holy bananas. Legs are awake. Push up, back row. Find some heavy weights you want to use. One push up, one back row. 50 seconds. Do your best. Forget the rest. Take it from your knees or take it from your toes. One push up one row. You're there in three, in two, in one. Here we go. Lead with the chest, back row, elbow to hip pocket. Lead with the chest. Elbow to hip pocket. Here we go. One at a time. Tim could probably just crank these out. I'm gonna go at my pace. You got your pace. Trying to go heavier here. 50 seconds is a long time. Keep your form. That's right. Gaze is in front of you. Hips and should chest go down at the same time together, hips and chest are in one line right here. I actually legit put into ChatGPT. Why do people dislike the push up back row? You know what it said? What do you think it said, Tim? Put him on spot. Embarrasses you. It's because it humbles you and exposes your weakness. You either have a core weakness, a push up weakness. 3, 2, 2, 1. It exposes your weakness. That is why people don't like the push up back row. Literally what Chat GPT said exposes your weakness. All right, deadlift. Back on legs. Keep these weights. Feet are parallel. Hinge, hinge, hinge, stand tall. Hinge, hinge, hinge, stand tall. Here we go. Grab your weights. You're on in three, two. Let's go. You know, when you do deadlifts, I say crush some oranges in your armpits. That's going to activate your lats. Keep the weights tight to the body. Weights can glide along the shins, the front of the body. You start to feel this in your low back. Bring the weights to the side. Soften the knees. The greater the bend in the knees, the less you're going to feel it in the low back. If you feel it in your low back, add a little bit more knee bend. Soft knees, hips, push back. Push the floor away to stand tall. Soft knees. Push that floor away. Nice Inhale, down. Exhale. Push the floor away. Nice work, team. You got it. Back to arms after this. And it's pretty basic and pretty classic. It's a standing bicep curl in 10 seconds. Come on. Nice work. You got it. You're here for three, two, all the way down. And weights can stay there. I'm gonna swap my weights. Go a little bit lighter. You've got a standing bicep curl. If you want to go heavy, you can alternate them or you can give me two at a time. We're going to try two at a time. Might switch to alternating. See where we land? Grab your weights. It's one curl at a time, all the way up. Any curl you want. 3, 2, let's go. So I'm curling a little bit of a rotational curl where I go palms in to palms to shoulder. Right there. I'll be honest, I was writing the workouts. I was thinking about, there's going to be men in this workout program, right? And we haven't done a lot of bicep curls this week. And I know the guys like the curls. Gotta love the curls, right? I know the guys like the curls. I'm gonna be completely bl From a trainer's perspective, in my opinion, it's a vanity muscle. Right? Like, this is not a functional move. Doing a pull up is functional. Works my biceps while also pulling my body up. Bicep curl, not so functional. But we're doing curls for the boys. It's usually curls for the girls. We're saying curls for the boys. Here we go. 10 more seconds. Those weights should feel heavy if they don't. Challenge yourself to go up in weight. Walking lunges come at you in three, two, and one. Nice work. So you can set the weights down, you can keep them. We're going to come to the back of our space using my weights, one at each side. Walking lunge. Step out, knee drive, step out, knee drive. Take up as much space as you can. Turn around when you need to. Again, you can always give me a static lunge or a reverse lunge. Step out in three, two. Let's go. Lunge, drive. Dropping that back knee to the ground. Driving that knee up in line with the hip. Nice work. See, now you know why I get more steps than you in a day. Tim. Look, yours are bigger than mine. He always says his activity tracker doesn't count steps. I just take more. Yours are bigger. Drive that knee up. Nice work. Drive up. Turn around when you need to. Nice work, guys. Here we go. Keep going. One rep At a time. I love a good walking lunge. It's a little bit more dynamic and athletic than a static lunge. So if you need to go lighter here you can a little bit more of a dynamic move than just static lunge. Feet are moving. Balance coordination comes into play. Go lighter if you need to. 5, 4, 3, 2. Oh, yeah. One more and you're out. There you go. That's why I get more steps and you. Here you go. Water up. All right. Dumbbell burpee. It's the big kahuna. Whatever weights you want, you can go chest to floor, you can walk the burpee. If burpees are not available to you, take one weight or two and give me a squat thruster. Squat thrust? Squat thrust. If the burpee is not available for you, you're doing a squat thruster. Otherwise, if you're with Tim and I, you can jump or step back. I'm going to go chest to floor. Jump or step up. Stand up with your weights. 50. It's gonna get spicy. Take it at a pace you can stick with for 50 seconds. Ready? Three, two, let's go. Jumper, set back. Hit the deck. Stand up, Set the weights down with control. Jumper set back. You can always walk your burpees. Walk your feet in, walk your feet out again. If the burpees not available to you, give me a squat thruster. You got it. One rep at a time. Stand up. Nice work. Time. The good news is. The good news is, guys, work time decreases with each set. You're already through set one. This is move six of six in set one, we drop down to 40 seconds. Shaving 10 seconds off per exercise is a big deal. Whoo. Push it. Come on. Day 5, Week 1 why did you sign up and start the program? Why are you here? Find that why and go for three, two, rest. Whoo. Round one. Round one. What's your why, Tim? Why you here? Can't say. Cuz your wife made you for my kids, obviously. Right? Yeah. I gotta keep up with them legit. What I was thinking in my head, I was outside playing flag football last night with Brody and man, that kid can cut and he can move now. And I'm just not ready to say you're better than me yet, buddy. Not there. Working on that. Strength and power so I can play flag football with my eight year old. Here we go, wide squat. 40 seconds on work time. Shorter rest times. Also five seconds shorter. Here we go, wide squat in three, two. Let's go. You're here for 40 seconds, guys. 10 seconds is shaved off. Does that mean you go heavier? Does it mean you push harder? You can count your reps during these timed intervals if you want to track that. Nice work. Slight hinge forward glutes and hammies are turned on. Nice work, team. You're 20 seconds in. 20 to go. Remember, you're switching lower body and upper body. That always allows me to go a little heavier. Knowing that my legs get a break, I go. Push up, back row. Next. 10 more seconds in the squat. 10 more seconds. Let's go. Push it right here. Whoo. For three, two, set it down. Whoo. Push up, back row. Push up, back row. Find the weights you want to use. Get after it. Get ready to expose your weaknesses. Right? Get what is ready to expose them. We go in three. We go in two. Let's go. One. Push up one row. So I love strength training, man. Is it humbling? Isn't it humbling? Tim goes through. You go through seasons where, like, in the winter he gets really strong and then he plays volleyball in the summer. So he doesn't strength train as much and focuses more on agility and plyometrics and playing. So when you come back to lifting, humbling is right. Humbling is right. It's like going. And I'm like, yeah. Then they have a baby and you come back and you're like, oh, am I so humbled. Come on, keep pushing. They're never going to get easier. Push ups and rows. You're just going to get stronger. Right here for 5, 4, 3, 2, and you're out. Yes. Deadlifts, deadlifts. Deadlifts and curls. Nice. Here we go. Breathe it out. Find your weights, crush your oranges. Deadlift in three and two. Let's go. Hinge, hinge, hinge. Stand tall. Here we go. One deadlift at a time. Push those hips back. Hinge, hinge, hinge. Push that ground away to stand you up. You got it. Yes. Team. Keep those oranges crushed in those armpits. Nice work. Soft bend in those knees. Nice. Think about the muscle group that's working right here. Lengthen through that hamstring. Contract as you stand. Lengthen through that hamstring and contract as you stand. Come on. 10 more seconds. 10 more seconds and you're on to bicep curls. Finish it right here. Five, four, three. One more down, up. Two. And you're out. Bicep curls. Swap your weights if you need to. Here we go. Good chance to catch your breath just a little bit with these ones. Yeah. Deadlifts and curls. Chance to Catch your breath. You're back on in three. Back on in two. Let's curl all the way up and down. 40 seconds of bicep curls. Come on. You got it. It's interesting to compare. How many reps can you get in? 50 seconds, then 40 seconds, and then that 10 rep burnout round. Nice work. You got it. All the way up, all the way down. Low and controlled on the way down. Not letting those weights just fall to the side. You got it. One rep at a time. You can always alternate if you're trying to go heavier. We go from this into walking lunges. 10 seconds in the curls, 10 seconds in the curls. You got it. Finish strong. 5, 4, 3, 2. And recover. Take it back to your walking lunge. Set yourself up. Forearms need a break. Yeah, they burn. Forearms are spicy. All right, walking lunge. Take it to step backs if you need to. We walk in three, two. Let's go. Step it out, drive up. Step it out, drive up. Dynamic move. Glutes, quads, hips. Let's get one more lunge in. Nice work. Turn it around. Here we go. Nice. One rep at a time. Instead of going side to side, we're going front to back today. Nice work. Go heavy. Come on. One rep right here. Nice. Now get the next one. And the next one. You just keep chipping away. Just like life, right? You just keep chipping away and showing up. Keep showing up for 3, 2. Recover. Walk it back, walk it back. Dumbbell burpees. Dumbbell burpees. Man. Those six moves go fast. Those six moves go fast. Here we go. 40 seconds. Dumbbell burpees. Option thrusters in three, two. Let's go. Hit the deck. Your option is the squat Thruster. If burpees are not available to you today, take that, squat Thruster, that standing option. Come on. It's 40 seconds. 10 seconds off the last time. How are you going to get better today? The first set, you learn the move. The second set, you did the move better. The third set is where that real muscle building happens. And we'll talk about why in 15 seconds. Come on, keep pushing. Right here. Final ten. Let's go. Bring it home. Last five, four, three, two. You got to do one more, Tim. You got to do one more and you're out. Nice work. Water up, two sets down. You got one left. You got one left. This is where the fatigue sets in, right? Third set, feeling a little fatigued. That increases muscle recruitment. Increases muscle recruitment is why the third set is truly the best set. It's where maximum muscle building is going to happen. We're going to acquire muscle stimulus by recruiting more muscles. Here we go. 10 reps of every exercise. 10 wide squat, 10 push up back row each. Push ups. Gonna count as one, okay? Put the work in. Finish strong. Right here. If you only had to do 10 reps, what weight would you use? Grab it. 10 wide squats in 3, 2. Pick up the weight. Let's go. 1. Come on, it's the power round. 2, 2. It's gonna fly. 3. Go heavy. Go hard. Right here. Nice. Got 5. 4. Push up back row in 3, 2, 1. Swap your weights if you need to push up. Back row. You've got 10. Each push up counts as one, so you're only actually doing five reps per side. Set it up. We go with the push up in 3, 2. Let's go. Lead with the chest row to the hip pocket. Lead with the chest row to the hip pocket. That's 2. Nice. 3. Come on. 4. You got this. 5. Stay in it. 6. Almost there. Go heavy. Make yourself stronger with each rep. Nice work. What would it look like if I said 2 more? Down, up row. Last one. Down. Up row. Yes. Team. Whoo. Deadlift. Deadlift. 10 of them getting sweaty. He sweats more than Rachel does, I'll say that. We've gone through, like, three sweat towels. Here we go. Here we go. Crush those oranges. Ten deadlifts in three, two. Let's go. Hinge, hinge, hinge. Stand tall. That's one. Hinge, hinge, hinge. Push the floor away for two. Break at the hips. Push the floor away. Keep the dumbbells tight. Work those hammies and glutes. Come on. 10 deadlifts, 10 curls. That's what's coming next. Finish it, team. You got three left, you got three left. Let's go. Go three. Stick in it for two. Come on. Last one. Swap your weights if you need to. You've got 10 curls. You've got 10 curls, 10 curls, 10 walking lunges. Grab them, rack them. Let's go. In three, two. Curl for 10. Curl. 10. Nine. Catch your breath. Eight. You got this, guys. Seven. Stay with it. Six. Almost there. Come on. Last five. Four. Stick with it. Three, two, last one, last one. One. Yeah. It should feel heavy, right? It should feel heavy. 10 walking lunges. We're gonna go five forward, five back. 10 walking lunges. Each leg counts as one. Grab your weights. Step it out. In three, two. Let's go. One, two, three. Right through Tim's sweat pile. Four, five, five back. Here we go. Five. You see it's funny because some of the moves go a lot faster with 10 reps. Dumbbell burpees not going to feel so fast on the next round. We got one more. One more for good measure. Five. Nice work. Weights are down. Dumbbell burpees. You got 10 of them. It's a big, complex move, but this is it. This is your finisher, guys. There's no bonus round. It's 10 dumbbell burpees or 10 thrusters and you're out. 10 burpees or 10 thrusters and YOU'RE out. You ready? Finish. Let's go. Finish. Three, two. Let's go. Hit it. Come on. One. You got this. Two. Nice work, team. Three. Come on. It's big, it's powerful. It's getting off the ground athletically. You got it. Pop yourself up. Drive into that floor. Nice work, team. Almost there. Keep pushing. Three more, three more. Let's go. Last three up. Come on. Last two up. Last one. Last one and you're out. Finish strong. Set them down. Walk away. We did it. Another sweat fest. We swan down the horn. Guys, week one is in the books. I hope you loved it. My main goal is that you feel stronger on the other side of it. I hope you feel stronger as a result of these last five days together. Yeah, because we're coming back for week two and it's gonna get tough, but you're gonna stick with us. Let's stretch it out. Nice. I usually say this on day three. I forgot to. That's where we see the drop off happen. If you're here, you're at day five. You made it. You made it, guys. Standing. Quiet. Standing quad stretch. Here we go. Pull one heel to the glute. Stretch out those quads from those walking lunges. So proud of you for showing up. So proud of you for showing up. Set it down. Wrap your hands behind you. Give you a big chest expansion. Oh, those push ups, I felt them. Pull the chest apart. Can you take both knuckles over to the left hip? Let's challenge your shoulder mobility there, Tim. Now gaze over to the right. Drop the shoulders. Roll it back. Now pull back away. Knuckles away from the tailbone. Open the chest. Knuckles over to the right hip. Gaze over your left shoulder. Nice. Standing quad stretch. Other side. Standing quad stretch. Other side. Tuck your tailbone to me. Soft bend in that standing knee. Nice work, team. I'm so proud of you. Right here. Windmill hinge for the floor. Right hand's going to stay on the floor. Bend into that right knee. Left arm's going to reach overhead Nice work. Gaze follows fingertips. Same thing. Other side. Bend into the left knee. Left hand on the mat. Open it up. Spinal rotation. There it is. Nice work. From here, drop down to tabletop. Puppy dog stretch. Forehead hits the mat. Hands walk away. Hips stay high. Big inhale through the the nose. Big open mouth. Exhale. Armpits melt down to the mat. You did it. Week one. It's in the books. I'm so proud of you for showing up and I hope you come back for week two. Way to go, guys. Way to go. Nice work. We'll see you back for week two. Week two. Awesome job finishing week one with that full body workout. If you're loving the program, hit subscribe to my channel. I've queued up day six right here. And keep pushing through the program. Full program is linked for you right here. Have a great day, guys.