Intense 5-Minute Row and Core Workout | Men’s Health Muscle - video Dailymotion

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Intense Five Minute Row and Core Workout | Men’s Health Muscle

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00:00 Four, three, two.

00:04 Good work.

00:05 Woo!

00:08 - Hey y'all, Brett Williams here for five minutes of hell.

00:11 Today I'm joined by Kurt Ellis, coach in New York City.

00:15 And Kurt, clearly there's a rower.

00:18 I'm assuming we are using it.

00:20 How are we gonna do that today?

00:21 - All right, Brett, we got a little row and court today.

00:24 All right, so we're gonna get your heart rate up

00:26 with the row sequence,

00:28 then we're gonna work the abs a little bit

00:29 with our core sequence.

00:30 200 meter row, couple knee tucks off there right after.

00:35 She'll sweat a little bit, she'll get some ab work.

00:37 It'll be a lot of fun.

00:38 - All right, let's get to pouring.

00:39 - Let's get it done.

00:40 (upbeat music)

00:43 All right, Brett, here's what we got today.

00:48 You have five minutes to get as many rounds as possible

00:51 of a 200 meter row, followed by 10 knee tucks

00:55 off the rower.

00:56 Now with your row, you can go at your own pace.

00:59 I'm gonna suggest just kicking it up a little bit, right?

01:02 We wanna get as many rounds as possible here, right?

01:05 All right, Brett, ready to work?

01:07 Let's get it done.

01:07 You got five, four, three, two, let's get it.

01:11 Great job here.

01:17 Coming out hot.

01:20 Let's go, Brett.

01:23 (upbeat music)

01:25 Coming up on 100 meters left.

01:32 Now a couple of things you see here,

01:36 Brett's ripping it right now.

01:38 So he's focusing on getting a ton of strokes in there, right?

01:42 If you're doing this, you have the option of, you know,

01:44 going at a quick pace such as this,

01:46 or you could slow things down, maximize each pull,

01:49 get a ton of power out of each stroke.

01:51 It's up to you, however you wanna approach this.

01:53 Let's go, Brett.

01:54 Good job.

01:55 You got 10 knee tucks, strap yourself out of there.

01:58 Come on, baby.

01:59 Now with your knee tucks,

02:02 we're looking to keep the hips low,

02:04 drive the knee towards the chest.

02:06 And you can use this for a little bit

02:07 of a recovery as well, right?

02:08 So once again, you could go at a quick pace,

02:10 you could slow it down a bit, catch your breath.

02:13 That's up to you.

02:14 Great job, Brett.

02:15 Seven, three more.

02:17 Let's go.

02:22 Come back at it.

02:22 Same thing again, 200 meter row.

02:24 Let's go, Brad, 307.

02:26 Let's get to 507.

02:27 - Straps, man.

02:31 - Now, I will say this.

02:35 Set them just a little bit loose

02:37 just so you could slip on out, slip on in.

02:40 Save yourself some time.

02:41 Let's go, Brett.

02:42 Let's work, baby.

02:44 Time check, you're at 330 right now.

02:46 I'm going to 507, by the way.

02:48 (upbeat music)

02:50 Good work, brother.

02:53 So with the rower, what we're looking to do here

02:58 is obviously work our aerobic system a little bit, right?

03:02 Now, once again, depending on how quick you go,

03:04 you have an opportunity to work different energy systems.

03:07 Right now, Brett's ripping it.

03:09 So just really try to focus on getting this done

03:11 as quick as possible.

03:17 Come on, Brett, come on.

03:18 10 meters.

03:19 Punch it on this.

03:21 Good work, Brett.

03:24 Come on, stay strong, stay strong.

03:26 Two, and you're good.

03:30 Time check, you're at 240 on the clock.

03:35 Let's go, brother.

03:36 10 knee tucks.

03:37 Get it done.

03:38 So another thing with these knee tucks,

03:42 even though they're a little bit of an active recovery

03:44 part of this workout,

03:46 you see here, obviously you're engaging the upper body,

03:49 you're getting some anterior core work here

03:51 with the knee tuck.

03:52 You don't want the hips to rise up,

03:54 like I mentioned before,

03:55 keeping the hips low is gonna force us

03:57 to use those deeper hip flexors

03:59 and really focus on the deep core in this, right?

04:02 Let's go, let's get another one in there, Brett.

04:03 Come on, baby.

04:05 Oh yeah.

04:06 We're at the two minute mark.

04:09 You're aiming for 815 on these.

04:12 - I'm all right.

04:15 - Come on, brother, push.

04:17 - Pull.

04:19 - Touche, my friend.

04:22 Let's go.

04:23 145.

04:25 Single to 800 on this.

04:45 Work, Brett.

04:46 Come on, stay strong, stay strong.

04:48 Good, be more patient on that pull, right?

04:53 Yeah.

04:54 Another pull in there.

04:59 We are one minute and 10 seconds.

05:02 Finish up these knee tucks,

05:03 see what distance you could travel

05:05 when you get back on that rower.

05:07 Let's finish this off strong, come on.

05:09 Great job.

05:13 Two,

05:14 three.

05:15 Four.

05:16 Five, six.

05:19 Eight.

05:22 Last one here.

05:24 You got 45 seconds.

05:26 Let's see what you could get in 45 seconds.

05:28 Come on, Brett.

05:29 Come on, finish strong here.

05:30 Is he gonna be able to get another round in there?

05:37 Let's see.

05:40 Come on.

05:44 Get to 1100 on this, Brett.

05:46 You got 20 seconds.

05:49 See what distance we could cover here in 20.

05:53 Come on, 15.

05:57 Coming on your final 10.

06:01 In five,

06:06 four,

06:08 three,

06:09 two.

06:10 Good work.

06:11 Woo!

06:14 - That was tough, Kurt.

06:16 I mean, you know, anybody sees that,

06:20 you can see the activity and the pulling and the rower.

06:23 And I mean, everybody who's ever done a rower

06:27 knows that that's no joke.

06:28 One thing that surprised me is when I transitioned

06:33 to what, you know, was active rest.

06:35 And it was,

06:37 because my heart was able to calm down a little bit,

06:39 but I was still working.

06:42 - You know, like you mentioned,

06:43 even though we are technically resting,

06:45 you're still being active in this, right?

06:48 Your heart rate still gets an opportunity to drop,

06:50 but as you mentioned, right,

06:51 there's a ton of work going on with the deeper hip flexors

06:54 and just being stable through the trunk and the core

06:56 as you hold the high plank position.

06:59 Of course, you're rowing,

07:00 you're getting that upper back work as well.

07:03 But yeah, I mean, it's still work back and forth.

07:05 You know, one's a little bit more higher intensity,

07:07 one is a little bit lower intensity,

07:09 but you're still working on different aspects

07:11 of the body, right?

07:12 - Exactly.

07:13 It's high intensity, it's low intensity,

07:16 and it's really sneaky effective for the core too.

07:20 So you want the total body experience,

07:22 get on a rower, give this one a try.

07:25 [MUSIC PLAYING]

07:28 (upbeat music)

Intense 5-Minute Row and Core Workout | Men’s Health Muscle

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