Try This 5-Minute EMOM Dumbbell Workout | Men’s Health Muscle - video Dailymotion

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This five-minute EMOM workout uses dumbbells and exercises that hit multiple planes for a complete total-body training session. If you're up to the challenge too, you can follow along and do at home.

Transcript

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

00:05 Nice job.

00:07 - Hey y'all, Men's Health Senior Fitness Editor,

00:10 Brett Williams here for another installment

00:11 of Five Minutes of Hell.

00:14 I'm joined today by Nellie Barnett,

00:17 founder of Nell Bell's Fitness.

00:20 Nellie, what do you got for me today?

00:22 - All right, today we are going to do

00:24 a countdown dumbbell finisher.

00:27 So for this Five Minutes of Hell,

00:29 we're going to do it EMOM style.

00:31 So every minute on the minute,

00:32 you have four different exercises

00:34 that are gonna hit each body part.

00:36 Starting with side lunges, we're working those legs,

00:39 going right into dumbbell swings,

00:41 have some push presses to work the upper body,

00:43 as well as reciprocal rows.

00:45 So we're really hitting the back muscles too.

00:48 - All right, well let's just get into it then.

00:50 - Let's do it.

00:51 (upbeat music)

00:57 - All right, so Brett, you have your medium set of dumbbells

01:00 which is perfect because you want a weight

01:02 where you can move through this easily,

01:04 but it's still gonna be a challenge.

01:06 Ready, we have our five minute EMOM.

01:08 So every minute on the minute,

01:09 we have four exercises starting with the side lunges,

01:13 going right into dumbbell swings, push presses,

01:16 and then ending with those reciprocal rows.

01:19 You ready?

01:20 - As ready as I'll ever be.

01:21 - All right, let's do it.

01:23 Three, two, and one.

01:27 Side lunges.

01:28 So for these, Brett has a wide stance.

01:31 He's staying low so that he can power through this movement.

01:35 We're doing 10 side lunges total,

01:37 and then he's going to be performing eight dumbbell swings.

01:42 So for our dumbbell swings,

01:44 you're really activating the hamstrings and the glutes

01:47 as you push that dumbbell forward.

01:48 It should really be your posterior chain

01:51 that's activating this movement here.

01:54 Next up, immediately into our push presses.

01:57 Six total push presses.

01:59 Now we're working our upper body here,

02:01 keeping a strong core.

02:03 Cycle through it.

02:05 Next up, those reciprocal rows.

02:07 Brett's hinging at the hip and then the shoulders,

02:10 especially that upper body, your chest,

02:12 it's having the slight rotation.

02:14 You're doing four per side on that exercise.

02:17 Nice, you get 10 seconds of rest.

02:20 So breathe, control your breathing here,

02:22 and get ready 'cause in three, two, one, round two.

02:27 10 side lunges to start.

02:30 Really push, drive through your heels.

02:32 You're activating the hamstrings as well as the glutes

02:35 as you sit back like you're sitting onto a chair.

02:38 Nice form.

02:40 Good job. - Core.

02:40 - Yeah, core, you gotta keep that core tight.

02:43 Immediately into our dumbbell swings.

02:45 So eight dumbbell swings here,

02:47 activating similar muscle groups

02:50 so that the hamstrings, the glutes,

02:53 they're all getting worked again

02:55 as Brett pushes through that.

02:56 Then immediately into those push presses.

02:59 Nice job, it's six push presses total.

03:02 Really get the upper body pumped

03:04 and then hinging at the hip for those reciprocal rows.

03:07 These are really great in terms of working out your back

03:10 as well as the obliques and rest.

03:13 Nice, you got almost 15 seconds.

03:15 Good job, 10 seconds now.

03:17 So I always say on your rest, big inhale in,

03:20 big exhale out.

03:22 'Cause in four, three, two, one, go for it.

03:27 On to the next round, nice.

03:32 So with the side lunges here, again, this is good

03:35 because we're working a different plane of motion

03:38 than some of the other workouts in this sequence.

03:41 Come on, you got this, right into those dumbbell swings.

03:44 Nice, we've got eight dumbbell swings

03:47 paired up with the side lunges.

03:49 This is really great for working that lower body.

03:52 And then the other two exercises are all focused

03:55 on working the upper body.

03:56 So immediately into the push presses here.

04:00 You're still even getting some lower body action

04:02 because you need to be explosive through your feet

04:04 to raise those dumbbells up above you.

04:07 Nice, ending with the reciprocal rows.

04:09 The reason now for this, it's four per side

04:12 is so that you're really working more of the body there.

04:15 Good job, 10 seconds left to rest.

04:19 - What side am I on?

04:21 - All right, get ready for round four in three, two, one,

04:25 go for it.

04:26 So those 10 side lunges, this workout,

04:29 I did it in a way where you're really targeting

04:32 the lower body first,

04:33 and then you're getting into the upper body.

04:35 That way you can fully burn out, you can give it your all,

04:39 and then work the other part of your body there.

04:42 Nice, so for those hip swings,

04:44 really activating the glutes,

04:46 squeezing as you thrust the dumbbells forward.

04:50 Perfect, right into those push presses, good job.

04:55 Keeping the core tight.

04:57 Your body's gonna wanna sway here,

04:58 so make sure you have a wide enough stance,

05:01 and then hinge at the hip for those reciprocal rows,

05:04 four per side.

05:05 This is really great engaging the back

05:07 as well as working some more of that core.

05:10 Good job, you get 15 seconds of rest.

05:12 Make sure you really catch your breath here

05:14 'cause we're getting ready for that final round.

05:17 10 seconds, all right, get ready, five seconds,

05:21 four, three, two, and one, go for it.

05:26 Nice, this is our final round.

05:28 As you can see, Brett is getting worked.

05:32 We are in the midst of hell currently,

05:35 but you're gonna power through, keep it moving, nice.

05:38 Great form, you see how he was sitting back

05:41 like he was sitting onto a chair,

05:43 and then immediately going right into those swings.

05:47 You gotta keep your core tight.

05:48 It's also even working your arms in a sense.

05:51 I'm sure Brett's feeling it right now,

05:53 and then you're gonna work those arms even more

05:55 for these push presses,

05:56 which are great for getting the shoulders worked

06:00 as well as exploding through the entire body.

06:02 Ending with our four sets of reciprocal rows,

06:06 doing that per side so that the back

06:09 really gets some more extra love here,

06:11 and then boom, that's it.

06:13 You had 15 minutes to spare, but in reality, we're done.

06:17 - 15 seconds.

06:19 - Oh, seconds, that's right.

06:20 - That's like crazy.

06:21 - That's right, but you could make this

06:23 a 15 minute workout, just cycle through it three times.

06:26 - Ooh, Nellie, that was not easy,

06:30 but the one thing that I did appreciate

06:33 even as I was sweating through all of those reps

06:38 was that we start with a lunge, lower body,

06:40 swing, full body but lower body focus,

06:44 then we get into push press and the reciprocal row,

06:48 which both bring the upper body into play,

06:50 but in different ways.

06:52 - Exactly.

06:53 - Why would you structure our session like that today?

06:57 - I wanted this workout to be really intentional

06:59 in terms of hitting all the body parts,

07:01 but also across different planes of motion.

07:04 So you're really getting a solid workout in

07:06 when you perform this, and to do that in five minutes,

07:08 that's really good.

07:10 - Five minutes, you got your legs,

07:13 you got your push, you got your pull,

07:15 what else could you want?

07:17 Give this one a try.

07:18 (upbeat music)

07:20 (upbeat music)

Try This 5-Minute EMOM Dumbbell Workout | Men’s Health Muscle

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