5-Minute Med Ball Hell Workout | 5 Minutes of Hell | Men's Health Muscle - video Dailymotion

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Nellie Barnet Medball | 5 Minutes of Hell | Men's Health Muscle

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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)

5-Minute Med Ball Hell Workout | 5 Minutes of Hell | Men's Health Muscle

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