25-Minute Full Body Shred Workout (Athlete 25 Day 10)

How To Do a Squat Thruster

1. Start standing, feet shoulder-width apart, knees slightly bent. Hold 1 dumbbell in each hand. The dumbbells should rest on your shoulders, in a front-racked position. Hold them in an overhand grip with your palms facing in.
2. With your weight in your heels, sit your hips back as you lower into a squat, striving for a 90-degree angle between your hips and knees.
3. Drive through your heels, squeezing your glutes to stand tall. As you stand, perform an overhead thruster, pressing the dumbbells straight overhead. Your biceps should be near your ears.
4. Bring the weights back down to shoulder height and repeat.

Modification: Perform alternating single-arm thrusters, pressing 1 weight overhead at a time.

How To Do A Goblet Squat

1. Start standing with your feet shoulder-width apart, knees slightly bent, holding a single dumbbell at your chest (vertically so the dumbbell is touching your collarbone and sternum).
2. Lower down into a squat position, lowering your hips down parallel with your knees. Drive your knees out toward your outer toes.
3. Drive through your heels to stand tall, returning to a standing position.

How To Do A Push Press

1. Stand with your feet shoulder-width apart, knees slightly bent. Hold a pair of dumbbells at shoulder height, palms facing in towards each other (neutral grip). Your shoulder blades are pulled back and down.
2. Engage your core, slightly tucking your pelvis to protect your lower back. 
3. In this variation, perform a single, single, double arm press. Start by pressing the dumbbell in your right hand overhead until your right arm is fully extended.
4. Lower the dumbbell down to shoulder height, returning to the starting position.
5. Then press the dumbbell in your left hand overhead until your left arm is fully extended.
6. Lower the dumbbell down to shoulder height, returning to the starting position.
7. Finally, press both dumbbells overhead until both arms are fully extended, locking out biceps near ears. 
8. Lower the dumbbells down to shoulder height and repeat the sequence.

How To Do A Deadlift and Calf Raise

1. Start standing with your feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand in front of your body (overhand grip, palms face your body).
2. Hinge forward at the hips, pushing your hips back as you lower the dumbbells down along the front of your body. You should feel a stretch in the back of your legs (hamstrings). Focus on maintaining neutral alignment in your back, with your neck and shoulders remaining in this position throughout the entire movement. Keep a slight bend in your knees to avoid ‘locking out’ the joint.
3. Drive through your heels to push your hips forward, squeezing your glutes as you return to a standing position.
4. Once standing, lift your heels off the mat, transferring your weight to the balls of your feet (toes), and perform a calf raise.
5. Lower your heels back to the mat with control, returning to the starting position.
6. Continue this pattern, alternating 1 deadlift with 1 calf raise.

How To Do Overhead Tricep Extensions

1. Stand with your feet hip-distance apart, core engaged and a soft bend in your knees.
2. Hold a dumbbell vertically overhead and activate your core by squeezing your glutes and abs to protect your lower back.
3. Bend your elbows to a 90-degree angle, bringing the dumbbell(s) behind your head. Think ‘hide the dumbbell, show the dumbbell’ if you were watching yourself in a mirror. Keep your elbows close to your ears throughout the entire movement (don’t let your elbows flare out as you fatigue).

How To Do A 45-Degree Front Lunge

1. Stand with feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand in front of your thighs, palms facing towards your body. 
2. Step your left foot forward at a 45-degree angle into a front lunge. Lower your right knee toward the ground, keeping your hips square and lowering until both knees are bent at 90 degrees, with your front thigh parallel to the floor.
3. Drive through your front left heel to stand tall, returning to the center.
4. Then step your right foot forward at a 45-degree angle into a front lunge. This time, lower your left knee toward the ground, keeping your hips square and lowering until both knees are bent at 90 degrees, with your front thigh parallel to the floor.
5. Drive through your front right heel to stand tall, returning to the center.

Modification: If front lunges don’t feel good, perform alternating reverse lunges.

How To Do A Ranger Burpee

1. Stand with your feet hip-distance apart, or a little wider. Hold 2 dumbbells at your hips.
2. Engage your core and lower your hips down to the bottom of a squat as you place the dumbbells on the ground between your feet.
3. Step or jump both feet back to a high plank position. Make a straight line with your body from head to feet.
4. Lower your chest down towards the ground, elbows falling back towards your hips before exhaling as you push back up into high plank position (completing a push up).
5. Jump both feet forward, landing softly outside your dumbbells in a low squat.
6. Slightly hike the dumbbells between your legs as you stand tall, hinging your hips to explosively swing the dumbbells overhead, wrists stacked over your shoulders.
7. With control, lower the dumbbells and return to the starting position.

Modification: Option to perform squat thrusters.