Try the Brutal 5-Minute Beatdown Bodyweight Workout | Five Minutes of Hell | Men's Health Muscle - video Dailymotion

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5-Minute Beatdown Workout - Ben Feidan | Five Minutes of Hell

Transcript

00:00 Ripping the knees up to your chest.

00:02 The height of the mountain is coming up.

00:04 We try and stay upright.

00:06 We don't let our chest collapse.

00:07 Push up, push up already.

00:09 Back up, back down.

00:10 You got 15 seconds.

00:11 Come on, Brett.

00:12 Come on, Brett.

00:14 Two, one.

00:15 Woo!

00:17 Brett, that was excellent.

00:20 Hey y'all, Men's Health Fitness Editor, Brett Williams here.

00:23 And I'm ready for another installment

00:25 of "Five Minutes of Hell."

00:27 I'm joined by coach Ben Fiden.

00:29 And there's no gear here,

00:30 but I know you're about to put me through it.

00:32 That's right.

00:33 We got the body weight beat down for Brett today.

00:35 We're gonna start with a little bit of warmup,

00:37 a little bit of high knees, butt kicks, inchworms,

00:39 some planks, followed up by the first hell circuit,

00:42 which is just gonna be some air squats,

00:44 some jump lunges, some burpees.

00:46 And lastly, we're gonna slip into the seventh circle of hell

00:48 for some jump squats and some prone Frogger ab movements.

00:53 Okay, taking me all the way down to the seventh.

00:55 I think I'm ready.

00:57 All right.

00:58 Let's do it.

00:59 (upbeat music)

01:02 All right, Brett, we're going five moves right now,

01:06 10 seconds a piece, starting with butt kickers and ready.

01:10 And let's get those heels to the butt.

01:12 Nice and high, nice and sharp, chest tall.

01:15 We're standing tall.

01:16 We're moving quick for another three, two, one.

01:20 Flip over to high knees.

01:21 Let's get our palms out in front of us.

01:23 Let's lift our knees up all the way,

01:25 keeping that chest up good and high for another two seconds

01:30 before you inchworm down to the floor.

01:32 Go ahead.

01:33 And let's see some mountain climbers.

01:35 10 seconds, ripping those knees to your chest,

01:38 ripping the knees up to your chest.

01:40 The height of the mountain is coming up in three, two,

01:44 and plank out for me right here.

01:46 Drop down to your forearms.

01:47 Let's get back up to your hands.

01:49 Let's go back down to the forearms.

01:50 Anticipate back up to the hands, back down and up for four,

01:54 three, two, one.

01:57 There's our warmup today, folks.

01:58 We are slipping into the health circuit number one.

02:01 20 seconds of work, 10 seconds of rest, three exercise.

02:06 Start with air squats, feet stay on the floor,

02:08 ready and 20 seconds.

02:11 We're gonna try and keep our chest up.

02:13 We're gonna throw our arms out forward to help us.

02:16 We're gonna drop our butt below our knees,

02:18 feel our entire foot planted in the floor.

02:21 As we break that plane in knees,

02:23 stand up tall for another five seconds

02:26 where I'm gonna give you a 10 second rest in three, two,

02:29 10 seconds, take it easy.

02:31 Now we're gonna start down on the knee.

02:33 We're gonna do alternating jump lunges

02:34 for another 20 seconds, starting in three, two, let's jump.

02:39 Nope, I'm gonna let you take it away there.

02:44 One for the fans, everyone else's eyes on Brett.

02:48 As we try and stay upright, we don't let our chest collapse.

02:52 We are switching our feet, synchronized

02:55 for another seven seconds, six seconds,

02:58 five, four, three, two and break for 10.

03:03 Now we're getting down to the two pushup burpee.

03:06 You're gonna drop down, give me two pushups,

03:09 pop back up, jump as high as you can,

03:11 back down for two pushups, ready and let's go.

03:15 Jump, we're down, 20 seconds here.

03:18 We're up, we're anticipating dropping.

03:20 Now we're anticipating getting back up.

03:22 We're getting ahead of these movements.

03:24 Push up and jump, drop it down, push up.

03:27 Already getting to go up, now you're already getting down

03:30 for three, two and break, 10 seconds.

03:33 We're gonna run through that again, here we go.

03:35 Coming up, air squats, alternating jump lunges,

03:39 two pushup burpees, 20 seconds a piece in three, two,

03:43 take it away, Brett, air squats right here, we're breathing.

03:46 Exhale on the way down, inhale on the way up.

03:50 Synchronize your breath with your movements.

03:53 You got another 10 seconds.

03:55 Here we go, dropping down low,

03:57 feeling every muscle working on the way up,

04:00 taking a break in three, two and one.

04:04 Let's get ready for these alternating jump lunges.

04:07 Catching your breath, here we go, three, two and one.

04:12 Jump to the other foot, jump to the other foot.

04:15 Just like the burpees, we're anticipating

04:17 the next movement, these plyometrics,

04:19 this hell body weight circuit,

04:21 we have to be in full anticipation of the next move.

04:23 No lollygagging, no hanging back, nine seconds.

04:27 And five, four, three, two, 10 second break.

04:33 Get ready for the last set of two pushup burpees.

04:37 We're coming up in five seconds, here we go.

04:41 Last of the hell circuit and let's go.

04:44 Up, anticipating down, pushup, pushup,

04:47 we're already getting back up.

04:48 Pushup, pushup, we're already getting back up.

04:51 Now we're getting back down.

04:52 Pushup, pushup, already back up, back down.

04:55 Pushup, pushup, you got four, you got three,

04:59 you got two, you got one and break.

05:03 Here we go into the seventh circle of hell.

05:07 - Seventh circle.

05:08 - Two movements, 30 seconds a piece,

05:11 no break, two times through.

05:13 Jump squats, feet leaving the ground every time

05:17 and then lateral froggers for the abs.

05:22 Get ready for this, 30 seconds on the clock

05:25 in three, two, jump squats, let's get it.

05:29 Here, jump high, get a little bit of a rest up there I guess.

05:34 You jump low, you get more reps in.

05:37 10 seconds in, you got 20 seconds to go.

05:40 I like the way he's using his arms, getting some momentum.

05:44 This is about the plyometrics,

05:45 this is about leaving the earth.

05:47 10 seconds, in eight you're gonna drop down onto your butt.

05:52 You're gonna give me some lateral froggers,

05:54 three, two and drop down, here we go.

05:58 Butt on the ground, palms on the ground,

06:01 feet out, feet in, out to the side,

06:03 in, out to the side, in, out to the side.

06:06 We are using our abs, we are bringing our knees to our chest.

06:11 You got 15 seconds, come on Brett, come on Brett.

06:15 Ab up, throw the feet out, bring 'em back,

06:18 throw the feet out, bring 'em back.

06:19 You got seven, you got six, five, four,

06:23 we're hopping up for jump squats

06:25 and let's go, last time through,

06:27 there's one minute on the clock baby, come on.

06:29 Drop down, jump up, drop down, jump up.

06:32 Everything that happens now is the last time through.

06:35 Put it in your head, the finish line is in sight.

06:39 You got 18 seconds, higher you jump, more rest you get.

06:43 How 'bout that, how's that for a trade off?

06:46 10 seconds, let's get to the ceiling.

06:48 10, six, five, four,

06:55 in and out froggers and let's go.

06:58 30 seconds, one way ticket to six pack city,

07:00 I don't wanna see you jump off this train.

07:02 In, out, in, out, side, two, side,

07:07 obliques, abs, transverse, no stone,

07:12 turn, 10 seconds, let's go.

07:16 Seven, six, five, four, three, two, one.

07:21 Brett, that was excellent.

07:26 We went to hell and now we're gonna bring it back.

07:29 - Am I coming back?

07:30 - All right man, how'd that go?

07:33 - I'm feeling it, I'm breathing hard,

07:35 but I'm feeling energized, you know?

07:38 - Feeling energized, right?

07:39 - I was doing a lot of movement.

07:42 Let me tell you, that many plyometrics,

07:44 you know, I don't have a lot of weight on my back

07:46 other than what I got on me,

07:48 but my legs are starting to get heavy,

07:51 but I could tell that I would be able to

07:54 keep pushing through, you know, build some power

07:57 and be able to, you know, keep finishing through the end.

08:00 Is it, what is the reason why you would program

08:03 so many plyometrics in one workout?

08:06 - You nailed it, you nailed it on the head right there.

08:08 I mean, we have five minutes, we have body weight,

08:10 so we gotta get difficult,

08:11 but we gotta be smart.

08:12 These little plyometrics,

08:14 it's a good way to get the brain jump started.

08:16 Only five minutes of work,

08:17 it's not gonna be too taxing.

08:19 You should be able to fight a battle

08:21 in the next five minutes, you know,

08:22 maybe shower, grab a cup of coffee,

08:23 and you're good to go for the rest of your day.

08:25 You're energized, you got some blood flow,

08:28 you got the muscles pumping a little bit,

08:29 ready for the next thing.

08:30 - Yeah, and I mean, that's the thing,

08:32 because along with that,

08:34 a little bit of pushup with the burpee,

08:36 brought some other things into it,

08:37 but I'm feeling good and I'm ready to go.

08:39 So if you're looking for something

08:41 that's gonna get you moving,

08:42 getting out to face the rest of your day

08:44 after just five minutes,

08:45 this is one to do.

08:46 - The body weight beat down,

08:47 it's quick, it's nasty.

08:48 (whooshing)

08:50 [BLANK_AUDIO]

Try the Brutal 5-Minute Beatdown Bodyweight Workout | Five Minutes of Hell | Men's Health Muscle

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