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5-Minute Med Ball Hell Workout | 5 Minutes of Hell | Men's Health Muscle
Men'sHealth
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24/10/2023
Nellie Barnet Medball | 5 Minutes of Hell | Men's Health Muscle
Category
🥇
Sports
Transcript
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00:00
Five, four, three, two, and one.
00:05
- Woo.
00:06
Hey y'all, men's health senior fitness editor,
00:09
Brett Williams here for another installment
00:11
of "Five Minutes of Hell."
00:13
Today I'm joined by Nellie Barnett,
00:16
founder of Nell Bell's Fitness.
00:19
Nellie, what do you have for me today?
00:22
- We are going to be performing a five minute
00:25
of medicine ball hell.
00:26
So in this EMOM, which means every minute
00:29
on the minute, we're gonna cycle through four workouts.
00:32
We've got hip switches, clean to press variation,
00:35
cross body mountain climbers, and rainbow slams.
00:39
So every minute on the minute,
00:40
you're going through those four.
00:42
However quickly you do is gonna determine
00:44
your rest period.
00:45
So it's you against the clock.
00:46
- Okay, working fast.
00:48
- Fast.
00:48
- Let's get to it then.
00:50
- Let's do it.
00:50
(upbeat music)
00:56
- Let's go in three, two, one.
01:01
Hip switches.
01:02
Nice, so you're coming down low in that squat,
01:04
exploding off of the feet as you come up.
01:08
You're doing 10 total, not 10 per side.
01:11
So you cycle through those and then get ready
01:13
for your eight clean to press variations.
01:16
So you're low in that squat.
01:18
You bring the medicine ball to chest height
01:20
and explode up.
01:22
Great form, you're bringing it low,
01:24
keeping it low as you make that transition
01:26
and pushing directly up.
01:28
Get ready for those cross body mountain climbers.
01:32
Keep it up.
01:34
Good, proper form, strong core.
01:37
You got this, remember to breathe.
01:39
Down on the ground for those cross body mountain climbers.
01:42
We're doing six total again.
01:44
As you saw those clean variations take time.
01:47
Get ready, rainbow slams.
01:49
We've got four total.
01:51
Nice, the power.
01:54
Yes.
01:55
Power through and rest.
01:57
Oh, you only have four seconds.
01:59
Get ready, we've got those hip switches again.
02:02
All right, go for it.
02:04
Down and blast it up.
02:06
Good form.
02:08
Again, that's 10 total hip switches.
02:10
This is a great exercise because it really gets
02:14
your cardiovascular system pumped up.
02:16
This will have you gassed in no time.
02:18
All right, those clean to press variations.
02:21
Taking your time but remember to move through it quick.
02:24
This one involves a lot of coordination,
02:27
but at the same time you need to power through
02:29
because we wanna make sure we have as much time
02:31
at the end to rest as possible.
02:34
So keep it low, blast it up.
02:38
Remember to breathe and get ready
02:40
for those cross body mountain climbers.
02:42
Strong core, six total.
02:44
Rainbow slams, immediately, four.
02:47
You've got 15 seconds left
02:49
before we start that minute again.
02:51
Quick, then you can breathe.
02:52
You've got 10 seconds here.
02:54
Big inhale in, big exhale out.
02:56
Control your breathing.
02:57
Get ready.
02:58
Two, one, go.
03:01
Nice, hip switches again.
03:04
We're almost there.
03:06
Keep it up.
03:07
Blasting from the feet.
03:09
And you notice how Brett is holding that at chest level.
03:12
You're really activating the arms
03:14
as you're doing this movement.
03:16
Nice, directly into those clean to press variations.
03:20
Strong core, keep it low, drive up.
03:22
Good job, yes.
03:26
Switch it up and bringing it again to that chest height
03:30
and then using the shoulders there
03:32
to push it up into the air.
03:34
Perfect, directly into those cross body mountain climbers,
03:38
keeping a strong core.
03:40
And then rainbow slams.
03:41
You notice this is a nice rotational movement.
03:44
We're activating the obliques here and rest.
03:47
Oh, this time you got 15 seconds almost.
03:50
You're getting faster.
03:51
Usually an EMOM is a reverse.
03:54
All right, get ready.
03:56
Five, four, three, two, and one.
04:00
Go for it.
04:02
Powering through with those hip switches.
04:05
Again, this movement, it's one,
04:08
it's total reps, total reps, 10.
04:10
So you're powering through.
04:11
We did this as a chipper.
04:13
So I started with 10 reps.
04:15
Then you immediately are doing eight reps
04:17
of a clean to press,
04:18
six of the cross body mountain climbers,
04:20
and four of the rainbow slams.
04:22
The reason for that is because we wanna make sure
04:25
that there's still enough time at the end
04:26
so you can actually breathe during this workout.
04:29
So it is intentional to really get your endurance levels.
04:34
You know, you're really testing it out.
04:36
I mean, look at this.
04:38
All right, nice.
04:39
Directly into those rainbow slams.
04:41
Perfect.
04:45
Ooh, nice.
04:45
15 seconds of rest.
04:47
- That's a good cap.
04:48
- That's a good cap.
04:49
It's a good cap.
04:50
I'd say that's the goal with this set of workouts.
04:53
You wanna be able to perform it within 45 seconds.
04:56
Get that 15 seconds of rest
04:58
so you can go through it properly.
05:00
All right, go right into it, Brett.
05:02
It's time.
05:02
Nice, hip switches for 10.
05:05
This movement really gets the blood pumping.
05:08
So it's important that you control your breathing
05:10
when you have that rest period.
05:12
'Cause we're starting at a high,
05:13
then we're moving into a movement
05:15
that involves a lot of coordination.
05:17
It's full body.
05:18
You're using some of the legs.
05:20
You're utilizing the arms as well.
05:21
You gotta keep your core tight.
05:24
But you're trying to move fast
05:25
and you're also trying to keep this proper form.
05:27
So it's a great challenge for this EMOM.
05:30
And then as we get ready
05:32
for those cross-body mountain climbers,
05:34
this exercise is intentional to work more of those obliques.
05:37
That's why it's then matched with this rainbow slam.
05:41
Really getting some rotational movement here
05:43
as we power through this workout.
05:45
Nice, 15 seconds.
05:48
That's pretty much it.
05:49
You're five minutes. - You found the zone.
05:51
- Done, that is the sweet spot.
05:53
- But Nellie, I was ready to go another round.
05:57
- You was ready.
05:58
- Can you tell me why you decided
05:59
to punish me today with the med ball?
06:02
- I decided the med ball because this EMOM,
06:05
it's great if you wanna do it
06:06
at the beginning of your workout or at the end.
06:08
As you said, you had more gas in the tank
06:11
to power through it.
06:12
So it's great just in terms of building conditioning
06:16
strength and the cardiovascular and your overall endurance.
06:20
- Look, I may have had more gas in the tank,
06:22
but that doesn't mean that it was not hard.
06:26
So if you want a challenge that is fun,
06:32
will really get your heart rate up,
06:34
but will leave you wanting to keep going,
06:38
I think this med ball hell is the one to try.
06:42
- Definitely give this one a try.
06:44
(upbeat music)
06:47
(upbeat music)
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