Barry's 5-Minute Killer Quads Ladder Workout | Five Minutes of Hell | Men's Health Muscle - video Dailymotion

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Barry's Quads | Five Minutes of Hell

Transcript

00:00 Five, four, three, two, one, done.

00:05 - Hey y'all, we are here for five minutes of hell at Barry's.

00:09 I am joined by chief curriculum lead

00:13 at Barry's, Charlie Meredith.

00:15 Charlie, I see some weights.

00:17 What do you have for me today?

00:20 I'm a little worried.

00:21 - Five minutes of hell, quads, right?

00:24 So we're gonna do a ladder up and a ladder back down.

00:27 You're gonna need three sets of weights,

00:29 a lighter set, a moderate set, and a really heavy set.

00:32 We're gonna be alternating between

00:34 front loaded dumbbell squats and jump squats.

00:38 Yeah, we gotta go fast.

00:39 - You gotta make me go fast, okay.

00:40 (upbeat music)

00:43 - Okay, so we're gonna start with our lighter weights.

00:48 Let's grab these right here.

00:50 Load 'em up on your shoulders and bring them together.

00:53 We are going to get the clock rolling

00:55 in three, two, one.

00:57 All right, so down for one, up for one.

01:00 Down for one, up for one.

01:02 This is just the first set.

01:03 We're gonna do five sets total

01:05 and we're doing this for time.

01:06 So you're gonna be here for about 40 seconds.

01:09 You should be able to get somewhere around 15 to 20 reps.

01:13 Looking good.

01:15 Feet are nicely placed, shoulder-width distance apart.

01:18 Slight turnout in the toes.

01:20 Keeping the chest up.

01:22 Inhale as you come down, exhale as you push through the floor.

01:25 You got 10 seconds left, right?

01:27 We're gonna set these down in eight seconds

01:29 and we're gonna go right into squat jump.

01:33 Here we go, three, two, one.

01:36 Set those weights down for me.

01:38 That's right.

01:44 Whoa!

01:46 Jumping bean, keep going, keep going.

01:48 Yep, back down, back down.

01:51 Give me three more.

01:52 Up, absorb your landing.

01:53 Up, absorb your landing.

01:55 One more.

01:56 Perfect.

01:56 Grab these medium weights.

01:59 We're gonna go back up to that front-loaded position.

02:01 Squat again.

02:03 This time you're gonna go down, up an inch, down an inch.

02:06 Boom!

02:07 All right, so your hips pop down once, twice, push.

02:10 That's it.

02:11 Abs in right here.

02:12 Bam!

02:13 Yes!

02:15 Quads, baby, quads, quads, quads.

02:18 And boom!

02:20 You can make that pulse a little bit smaller.

02:22 You got about 10 seconds left.

02:23 Keep going, keep going, keep going.

02:25 Yep.

02:26 Two more, two more.

02:29 Last one, last one, last one.

02:31 We go into that plyo.

02:32 We go into that plyo.

02:33 Good, set those weights down.

02:35 Excellent.

02:36 All right, depth.

02:37 Ready, go!

02:40 Hop, hop, hop.

02:44 Come on, Brett, come on, Brett, come on, Brett.

02:45 This is not gonna be good, right?

02:48 This is gonna get ugly really, really quick.

02:50 You're doing great.

02:51 Keep going, keep going, keep going.

02:52 I need at least one more, one more, one more.

02:54 And boom!

02:55 Grab your heavy weights.

02:57 Front loaded squat, third set.

03:00 This is a one and done.

03:01 It's the only time you're gonna grab these weights.

03:02 Do this with me.

03:03 Ready?

03:04 Squat down, hold five, four, three, two, one.

03:08 Push!

03:09 Back down, hold five, four, three, two, one.

03:12 Push!

03:13 Good, like you're about to go underwater.

03:15 Hold it, hold it, hold it, hold it.

03:18 Push, yes!

03:20 Inhale, hold, hold, hold, hold.

03:22 Push!

03:23 Keep going.

03:24 Five, four, three, two, one.

03:26 Keep your elbows off your knees.

03:28 Five, four, three, two, one.

03:31 Last one.

03:32 Five, four, three, two, one.

03:35 Boom!

03:36 Weights down, plyo time.

03:38 I need at least 10 reps, Brett.

03:40 Ready?

03:41 Three, two, one, bang it out for me.

03:42 Up, down, up, down, up.

03:46 Good, absorb your landing.

03:48 Quiet on your landing.

03:49 Come on, come on.

03:49 Chest stays lifted.

03:51 Use your arms, use your arms.

03:54 Pop it up.

03:54 Last two.

03:56 Last one.

03:57 And good!

03:59 All right, three sets down, two more to go.

04:00 Grab your medium set.

04:01 Go back to that pulsed front squat.

04:04 So we go down, up, down, boom!

04:07 Right.

04:08 And work through it.

04:11 Yes.

04:12 All right, so that front loaded squat,

04:14 we're gonna work so much core right here

04:17 without even realizing it.

04:18 You might feel it at the bottom in that pulse.

04:20 Keep going, keep going, keep going.

04:23 Yes.

04:24 Three more, three more.

04:26 Try to rip the floor apart with your feet.

04:29 Abs in.

04:30 Last one.

04:31 Good, put it down.

04:35 All right.

04:37 Jump squats, here we go, here we go.

04:38 Three, two, one.

04:40 Depth, pop it.

04:42 Depth, pop it.

04:43 Yes, yes, yes.

04:44 Okay, so Brett's getting pretty tired right here,

04:48 but we're not gonna give up, right?

04:49 We're making it to the final minute.

04:51 We don't get to the final minute

04:52 and then just give up, right?

04:54 Last one, last one.

04:55 Good, lightweight cakewalk right here.

04:59 Cakewalk right here.

05:00 All right.

05:01 Weights up, no tempo, just give me reps,

05:05 give me reps, give me reps.

05:06 Right?

05:08 We have to remember,

05:10 before we do something that's really challenging,

05:12 why we set out to do it in the first place, right?

05:15 Discipline is simply doing what you said you were gonna do

05:18 before things got a little tough,

05:20 before things got uncomfortable.

05:22 So push that uncomfortability.

05:24 You got 30 more seconds in this program.

05:29 You finish strong, you're gonna finish a winner, right?

05:31 Give me two more right here.

05:33 Yep, last one.

05:36 Put weights down.

05:37 All right, squat hop.

05:39 No pause, no pause, right?

05:42 There comes a moment in time

05:44 when the body starts to say no,

05:46 something else has to say yes.

05:48 Let's go, let's go, let's go, let's go, let's go.

05:51 You got six, five, four, three, two, one, done.

05:56 Woo, woo, woo, yes.

06:02 - You know, those front loaded squats

06:05 are really doing a number on my core.

06:08 - For sure, for sure.

06:10 - So in these contexts, sometimes, you know,

06:13 you see an air squat or a shoulder loaded

06:16 with a dumbbell, with a back squat, right?

06:19 So what does that bring in

06:22 when we bring the weights to the front?

06:23 - Obviously, this is gonna be a lot more challenging

06:25 because your core is working like twice as hard

06:28 to keep yourself vertical.

06:29 So, I mean, you probably felt it in that pulse

06:32 or in that ISO hold at the bottom for five counts

06:35 that your abs are just like pushing, pushing, pushing,

06:37 right? - Absolutely.

06:38 - So, you know, you could do crunches all day,

06:40 but try a front loaded squat

06:42 and see what happens to your abs.

06:44 - That's something that I will take back with me

06:47 because I'm going to be feeling it

06:50 for a good long while as well.

06:52 So, you know, I love getting pushed to the limit,

06:56 but I think we came pretty close to that limit today.

06:59 So I appreciate your work.

07:01 - Thanks for stopping by

07:02 and come check us out at Barry's in New York City.

07:05 - You heard the man.

07:08 (upbeat music)

07:11 (upbeat music)

Barry's 5-Minute Killer Quads Ladder Workout | Five Minutes of Hell | Men's Health Muscle

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