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Try This Pump and Punch 5-Minute Workout | Five Minutes of Hell | Men's Health Muscle
Men'sHealth
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14/09/2023
David Pegram | Five Minutes of Hell | Men's Health Muscle
Category
🥇
Sports
Transcript
Display full video 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)
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0:41
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