Try This Pump and Punch 5-Minute Workout | Five Minutes of Hell | Men's Health Muscle - video Dailymotion

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David Pegram | Five Minutes of Hell | Men's Health Muscle

Transcript

00:00 Last one right here.

00:01 Speed, speed, speed, speed, sprawl.

00:04 And time.

00:05 Great work.

00:08 Woo!

00:09 That was awesome.

00:10 Oh, man.

00:11 Hey, y'all. We are here for 5 Minutes of Hell,

00:15 joined today by David Pegram, creator of Power Up.

00:20 David, what do you have for me today?

00:23 All right, today I have a really great strength and boxing exercise.

00:27 Brett is going to do rounds for time.

00:29 The rounds are going to get longer and longer as he goes through.

00:31 He's also going to fight for a target amount of reps every time he goes through.

00:35 We're also going to give you a really nasty 30-second finisher.

00:38 Now, he's going to transition between traditional strength exercises

00:41 and then boxing-inspired strength exercises.

00:43 You ready?

00:44 Okay. I've got to have some fight in me for this one.

00:46 I think you're going to need to.

00:47 All right, let's do it.

00:48 Let's rock.

00:49 All right, Brett, so round number one, you have 30 seconds of plank rows,

00:57 followed by 30 seconds of dumbbell uppercuts.

01:00 You only get 15 seconds at the end of the round.

01:02 You ready?

01:03 Let's do it.

01:04 Let's rock. All right.

01:05 Five, four, three, two, one.

01:09 Perfect. So your target right now is 15 reps.

01:13 You're going to count one, one, two, two all the way through.

01:16 Something he's doing that's fantastic is he's keeping his hips completely square to the ground.

01:21 A lot of times when people do plank rows, their hips are rotating side to side.

01:24 You have about 15 seconds left here.

01:26 If you haven't hit your target, speed it up.

01:30 Let's go.

01:31 Great job. Squeeze those quads.

01:32 Almost done.

01:33 Five, four, nice work, three, two, one.

01:38 Pop on up.

01:39 We go right into dumbbell uppercuts.

01:40 30 seconds of work.

01:42 Rotate.

01:43 Beautiful.

01:44 So one thing I love that he's doing is he's pivoting his feet.

01:46 So we're trying to mimic the same movement that you do when you throw an uppercut.

01:50 So we're transferring force through the feet all the way out through the hands.

01:53 Our target is still 15 reps.

01:56 Great job.

01:57 15 seconds.

01:58 Pump, pump.

01:59 Brett's only using 10-pound dumbbells for this workout right now.

02:02 You're almost done.

02:03 Great job.

02:04 Work for it, work for it, work for it, work for it.

02:06 Five, four, three, two, and relax.

02:11 Brett only gets 15 seconds of rest.

02:13 His next round is going to progress to 90 seconds.

02:16 45 seconds of goblet prisoner lunges followed by 45 seconds of a push press.

02:21 Five, four, three, two.

02:25 Perfect.

02:26 Down, down, up, up.

02:27 Knees come down.

02:28 Perfect.

02:30 One thing I want you to notice is that he's lowering his legs with control.

02:33 Because your knees are making contact with the ground, we want to make sure we do this safely.

02:36 And he's really nice.

02:38 Nice move.

02:39 His target for this round, 20 reps.

02:42 30 seconds left.

02:43 How we feeling?

02:44 Hot, crazy.

02:45 Nice work, nice work.

02:46 Keep it going, keep it going, keep it going.

02:47 Nice movement.

02:48 Nice movement.

02:49 You have 20 seconds left.

02:50 If you haven't gotten close to your target yet, speed it up.

02:53 That's great.

02:54 Great job.

02:55 Great job.

02:57 One thing I love that he's doing, 15 seconds by the way,

02:59 he's staying in a low squat whenever he comes up from this movement.

03:02 So his legs never really get a break.

03:04 Almost done.

03:06 Five, four, three, two, one.

03:11 Nice.

03:12 Grab that dumbbell.

03:13 We go right into push presses.

03:14 No breaks, no breaks.

03:15 And in.

03:16 Boom.

03:17 Boom.

03:18 So what we're trying to do is mimic the same technique.

03:20 When you throw a punch, you hit your target, hand comes right back to you.

03:23 So these dumbbells never stay up there.

03:25 Great job.

03:26 35 seconds left.

03:27 Use those legs.

03:28 Nice work, nice work.

03:30 I love also that he's breathing very forcefully.

03:32 When you throw a punch, you also want to brace your core very hard.

03:35 He's doing that as well.

03:36 Great job, great job, great job.

03:38 You're making me sweat right now, man.

03:39 You getting it in?

03:40 20 seconds.

03:42 Great job.

03:43 He's sitting down deep in those heels, using those legs on the way up.

03:45 15 seconds.

03:47 What you got for me, man?

03:48 What you got for me?

03:49 Nice work.

03:50 I bet you didn't think 10 pounds could hurt this much.

03:52 You're almost done.

03:53 Five, four, three, two, and relax.

03:59 Great job.

04:00 Still just 15 seconds of rest.

04:03 His next round, two minutes long.

04:05 So two exercises for 90 seconds, and then I give you a really special 30-second finisher.

04:09 You ready for this?

04:10 All right.

04:11 Five, four, three, two, one.

04:14 You're going to do goblet squat pauses.

04:16 Hold it, come back up, right back in.

04:18 Squat, hold it, one, two, come right back in.

04:20 There we go.

04:21 Brett's target is now 25 reps.

04:23 We're trying to make sure the minute he comes up to the top, he goes right back down.

04:26 So no pause at the top.

04:28 The minute you hit the top, boom, back down.

04:30 There we go.

04:31 Back down.

04:32 Nice work.

04:33 You have about 10 seconds here.

04:35 Following this, Brett's going to hold a squat for 45 seconds and do some forward pushes.

04:39 Five, four, three, two, one.

04:44 Beautiful.

04:45 Come down, hold that squat, pop that dumbbell out in front of you for speed.

04:48 Great job.

04:49 Great job.

04:50 So what we're doing right now is trying to get his body to produce force while fatiguing his legs at the same time.

04:56 Five, four, five, four, five, four, five, four.

04:59 Nice work.

05:00 You have 30 seconds from here.

05:01 Fight for it.

05:02 Don't give up.

05:03 Don't give up.

05:04 I'll tell you one thing right now.

05:06 It's supposed to burn.

05:07 Push it.

05:08 Push it.

05:09 How much can you pop that dumbbell out with some force?

05:10 Nice work.

05:11 Nice work.

05:12 You're almost done, Brett.

05:13 15 seconds, man.

05:14 Great job.

05:15 Great job.

05:16 Let it burn.

05:17 Let it burn.

05:18 10 seconds.

05:19 Great job.

05:20 Make sure we're sitting back on those heels and we're down there.

05:21 Don't let the feet come up.

05:22 There we go.

05:23 Almost done.

05:24 Five, four, three, two, one.

05:28 Here's your finish.

05:29 Your dumbbell down.

05:30 Go right into ones and twos.

05:31 I'm going to call out sprawls.

05:32 Chop, chop, sprawl.

05:34 Nice work.

05:35 Pop in.

05:36 Throw those hands.

05:37 Speed, speed, speed, speed, speed, sprawl.

05:38 Great job.

05:39 Right in.

05:40 Speed, speed, speed, speed, speed.

05:41 Nice work.

05:42 Nice work.

05:43 15 seconds.

05:44 Stay with me.

05:45 Stay with me.

05:46 Speed.

05:47 Rotate those hands all the way at the end.

05:48 There we go.

05:49 Sprawl.

05:50 You're almost done, Brett.

05:51 Nice work.

05:52 Nice work.

05:53 Nice work.

05:54 Hands out, hands out, hands out, hands out, hands out, hands out.

05:55 Sprawl.

05:56 Last one right here.

05:57 Speed, speed, speed, speed, sprawl.

05:58 And time.

05:59 Great work.

06:00 That was awesome.

06:01 Oh, man.

06:02 Not easy.

06:03 Nothing that would be boxing inspired would be if it's done right.

06:11 Very true.

06:12 One thing that my biggest takeaway would be from that session is something that I think

06:19 maybe people who've never trained for a sport or don't do activities like that might not

06:26 understand with their workouts.

06:28 Power and rotational power is so important.

06:31 Can you explain a little bit about that?

06:33 Yeah, of course.

06:34 So one of the reasons why I gave you so many things, especially the dumbbell uppercuts where

06:37 you have to pivot, is that in boxing, all of your power comes from your hips and your

06:41 core.

06:42 That's not the case at all in boxing, right?

06:43 They think a punch comes from the power in your shoulders.

06:45 It doesn't.

06:46 It really comes from being able to pivot, brace your core, and then you transfer the

06:49 energy out through the end of your hands.

06:51 So same thing.

06:52 When I had you in the squat trying to pop, right, you're trying to produce power in a

06:56 low stance.

06:57 The exact same thing happens in boxing.

06:59 So the more we can get that tight, the stronger you're going to be when you play sports.

07:02 There we go.

07:03 And not just sports, but for life as well.

07:05 And you know, it's fun to switch things up in the gym.

07:07 I agree.

07:08 So when you want to challenge yourself, switch things up, give this one a try.

07:11 [MUSIC PLAYING]

07:15 (upbeat music)

Try This Pump and Punch 5-Minute Workout | Five Minutes of Hell | Men's Health Muscle

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