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5-Minute Burpee to Beast Burner Workout | Men’s Health Muscle
Men'sHealth
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12/01/2024
Five Minute Burpee Burner | Men’s Health Muscle
Category
🥇
Sports
Transcript
Display full video transcript
00:00
Four, let's go.
00:01
Three, two, one.
00:05
There it is.
00:05
- Hey y'all, Brett Williams here
00:08
for another installment of Five Minutes of Hell.
00:10
Today I'm joined by Kurt Ellis,
00:12
a coach in New York City.
00:14
Kurt, what do you have for me today?
00:17
- Got some fun lined up for you today, Brett.
00:19
So we have burpees and beasts.
00:22
Dueling ladders.
00:23
Starts off a little spicy,
00:26
gets a little bit more tamed towards the end.
00:29
Should be a lot of fun though.
00:30
- Okay, I think I will be the judge of how fun it is.
00:33
- We'll see.
00:34
- Let's get into it right now.
00:35
Let's go. - Let's work.
00:36
(upbeat music)
00:39
- All right, Brett, for today's workout
00:44
we have our loaded beast pushup to a burpee.
00:48
How we're gonna do this, EMOM style.
00:50
So every minute on the minute, right?
00:52
We're going one to five with our ascending ladder
00:54
with the pushup to the loaded beast.
00:57
Descending ladder, 10 to five with your burpees.
01:01
- Okay. - How do you feel about that?
01:03
- Up and down, up and down with the pushup,
01:06
up and down with the burpees, up and down with the reps.
01:08
Let's just do it.
01:09
Let's go. - Let's get to work.
01:11
All right, Brett, let's work, baby.
01:13
One pushup, 10 burpees.
01:16
Let's work.
01:17
Got 10 burpees here, let's go.
01:20
One.
01:21
Two.
01:26
Three, let's go.
01:27
Great pace here, Brett, come on.
01:30
Two great movements, they complement each other very well.
01:36
I feel like you're getting your heart rate up,
01:37
you're being deliberate, developing the chest,
01:39
you get a burn in there, a little bit of everything.
01:42
Last one.
01:44
Come on, Brett, let's go, baby.
01:46
Good work, 30 seconds, chill.
01:49
Phenomenal pace on that one, by the way.
01:51
- I feel like it's gonna get harder, though.
01:52
- It gets a little spicy, man, come on.
01:54
- He doesn't even know that was loaded beef.
01:57
- So here you got-- - I'm still more concerned.
01:58
- You got two loaded beefs to pushups.
02:01
Nine burpees.
02:02
Got about 10 seconds.
02:04
Got a little chance here to catch your breath, right?
02:06
Like I mentioned, starts off spicy.
02:09
I don't know if it's gonna get a lot spicy at the end,
02:11
we'll see.
02:12
In three, two, come on, baby, let's work.
02:15
Two of these.
02:16
Nine.
02:21
There it is.
02:23
One.
02:24
Two.
02:26
Three.
02:30
Let's go, Brett.
02:31
Four.
02:32
Get those hands overhead.
02:34
Chest to the floor.
02:35
Explode out of that bottom position.
02:38
Six.
02:38
Two more, come on, Brett, stay strong, baby, come on.
02:44
Last one.
02:45
Look at this pace, ladies and gentlemen.
02:49
About 30 seconds left, good job.
02:51
How you feel?
02:52
- As long as I'm getting enough air.
02:53
(laughing)
02:55
- Good work, brother, come on.
02:57
Got about 15 seconds left here, all right?
02:59
Suck in some wind.
03:02
Nice exhale, you got three loaded beefs to your pushups.
03:07
Eight burpees.
03:08
Let's crush it, you got five seconds.
03:11
Let's get back to it in three, two, one, let's work.
03:15
Let's go, push, push, push, push.
03:20
Come on, Brett, let's go.
03:22
Three, let's go, eight.
03:24
Let's go, Brett, one.
03:26
Two.
03:30
All the way down.
03:31
Come on, all the way up.
03:33
Let's go, four.
03:36
Love these, chest making contact to the ground.
03:40
Here we go.
03:41
Two more.
03:43
Sir, last one, finish strong here.
03:47
Let's go, Brett.
03:49
Let's go, brother.
03:51
- I'm feeling it.
03:52
- Two more rounds, come on now.
03:54
You're right there.
03:55
- That release, it makes it,
03:59
it's good because I'm not tempted
04:03
to toss myself down too hard,
04:05
but I'm really thinking about it every time.
04:08
(laughing)
04:09
- Let's go, brother, you got five seconds.
04:12
Let's go, three, two, let's go, four, seven, work.
04:17
So as we sit back into that loaded beast position,
04:20
we're getting ourselves into that extended position
04:23
while we get a chance to even work some hip mobility as well
04:26
by sitting into sort of like a horizontal squat position.
04:29
Two.
04:35
Three.
04:39
Come on, Brett.
04:40
Four.
04:42
Five.
04:45
Six.
04:49
Last one.
04:50
Yes, sir.
04:52
Take a second.
04:52
Catch your breath.
04:55
- Try six. - Last one coming up.
04:56
Come on now, this is where the pump comes in,
04:58
ladies and gentlemen, right?
05:00
Think you're getting a little bit of a break
05:01
going into that burpee?
05:02
Ooh, going from that loaded beast position
05:04
right into that burpee.
05:06
Oh, you get a pump from that. - Try six.
05:07
- Oh yeah.
05:08
Come on, you're almost there, five seconds.
05:10
Last round coming up.
05:13
Three, two, let's go, five, six.
05:18
(upbeat music)
05:20
Two.
05:23
Three.
05:26
Now this becomes the most challenging part of this
05:28
towards the end, right?
05:30
It's a pushup, you're getting some upper back extension.
05:33
Good, go right into it now, come on.
05:35
Six, finish strong.
05:36
Boom, one.
05:37
Two.
05:41
Great thing about this, you still get to be explosive,
05:46
you still get to be dynamic with the burpee, all right?
05:50
Last two, Brett, come on, baby.
05:52
Last one.
05:54
And that's how you work.
05:58
- My triceps, you know, even though pushup is chest,
06:05
burpee, you're not necessarily thinking about,
06:07
you know, those being, you know, the assisters.
06:09
- Yeah.
06:10
- They burned out quick. - Yeah.
06:12
- But the one thing that I really thought about
06:14
that I appreciated was the hand release in the burpee.
06:19
A lot of coaches will just have you hit the deck,
06:22
hit the deck, hit the deck.
06:24
Why did you change that?
06:27
- A lot of coaches will say,
06:27
"Listen, just fly through it, get it done."
06:30
For me, I like to be a little bit more deliberate
06:31
with things, right?
06:32
So that hand release just forces us to,
06:35
one, slow the movement down a little bit
06:37
so you're not racing through it, flopping on the floor.
06:40
You're being a little bit more deliberate, right?
06:42
Also, a little hidden part of this is
06:44
there's a little bit of upper back mobility
06:46
attached to it as well, right?
06:48
Going from that loaded beast position,
06:49
you're getting some upper back extension
06:51
with just sitting back in that loaded beast position.
06:54
Of course, with the hand release, same thing.
06:56
You're getting the hands up off the floor.
06:57
You're getting the mid-back activated
06:59
and the upper back activated.
07:01
So, you know, we get a couple of things
07:03
accomplished with that.
07:04
- Gosh, and it's more complete,
07:06
complements the pushups in the front of that dual ladder.
07:10
And I mean, if anybody doesn't think
07:12
that those burpees are as hard as other ones,
07:14
I can tell you my heart is still racing.
07:15
So if you really want to get things going,
07:18
give this one a try.
07:19
(upbeat music)
07:22
(upbeat music)
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