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5-Minute Double Matrix AMRAP Workout | Men’s Health Muscle
Men'sHealth
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06/02/2024
5-Minute Double Matrix AMRAP Workout| Men’s Health Muscle
Category
🥇
Sports
Transcript
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00:00
Hey, that's 5, 4, 3, 2, 1.
00:04
That's it.
00:05
Woo.
00:06
Hey, y'all.
00:07
Brett Williams here for another installment of 5 Minutes of Hell.
00:12
And today I'm joined by Coach Milo Bryant, owner of Milo Limitless Fitness.
00:17
Milo, what are you going to have me do today?
00:21
We have a total body matrix that is going to take you into some leg action.
00:28
We're going to work the core.
00:29
We're going to work the upper body.
00:30
We're going to work everything.
00:32
And it's going to be a bit of a challenge for you.
00:35
Just a little bit.
00:36
Just a little bit?
00:37
Just a little bit.
00:38
All right.
00:39
Let's put five on the clock and let's do it.
00:40
Let's do it.
00:41
All right, Brett.
00:47
We're going to start off with a leg matrix.
00:50
One of my favorite things.
00:51
So that leg matrix, you're going to do 24 speed squats, 24 lunges, 24 squat jumps, 24
00:59
push-ups, then 24 Hindu squats.
01:01
Then after that, we're going to get into some push-ups where you're going to do seven wide
01:06
stance, seven narrow, seven regular, seven explosive.
01:10
And we're going to see how many rounds of these we can do in five minutes.
01:15
I'd like to see you get three of these done.
01:18
Three leg matrices, three push-up matrices in five minutes.
01:22
You know, I'm an old man.
01:23
I've done that.
01:24
Okay.
01:25
All right.
01:26
I guess I got to dig deep for my fountain of youth and see if I can get this going.
01:32
Let's get it.
01:33
Okay.
01:34
We're going to start in five, four, three, two, one, and hit it.
01:39
Let's go.
01:41
Let's drop down a little bit more.
01:42
There we go.
01:44
And make sure we stand all the way up to get full extension.
01:47
All the way down, all the way up, full extension with it.
01:51
Okay.
01:52
I like that.
01:55
Make sure we're getting on those heels back there.
01:57
You got to engage those glutes.
02:00
Okay.
02:02
All the way up, all the way up.
02:04
Okay.
02:05
Now, let's hit those lunges.
02:06
No, lunges, lunges.
02:08
There we go.
02:10
Make sure we're on that front heel.
02:13
Push back through the front heel.
02:14
Going back.
02:15
There we go.
02:17
And this is just 12 each side, so 24 total.
02:21
There we go.
02:24
Like that.
02:26
Easy on the way down.
02:27
We don't want to bang the knee.
02:28
Make sure we control our body.
02:29
Body doesn't control us.
02:31
Okay.
02:33
I like that.
02:37
I like that.
02:41
Okay.
02:42
Now, the squat jumps.
02:46
Now, folks, it's going to start burning a little bit now.
02:51
So, I like when you jump like this.
03:00
I like even more when you jump like that.
03:03
Because when you jump like that, it helps that body come up.
03:06
There we go.
03:08
We're getting that ugly out now.
03:10
We're getting that ugly out now.
03:11
You see that face right there?
03:12
That's getting ugly out.
03:13
Okay.
03:14
Now, Hindu squats.
03:15
There we go.
03:16
Make sure we're going.
03:17
There we go.
03:20
Make sure we're grazing that ground.
03:22
There we go.
03:24
We can speed up some on these.
03:32
Right now, he is feeling those quads in a big way.
03:37
Oh, yeah.
03:39
I'm liking this.
03:45
Hindu squats are amazing because they absolutely wake up our quads.
03:52
Sweet, sweet.
03:54
That's it.
03:56
There we go.
03:59
What number are we on now?
04:04
23.
04:05
There we go.
04:08
24.
04:09
Okay.
04:10
Let's drop down.
04:13
Seven wide.
04:15
Oh, we should have said 10 or 12 of these.
04:20
Look at these.
04:21
He's just repping these things out.
04:23
You get narrow with it.
04:25
You get narrow with it.
04:26
There we go.
04:27
Oh, all the way up.
04:28
Full extension.
04:29
Full extension.
04:30
You don't want to cheat yourself.
04:31
There we go.
04:32
That's it.
04:33
That's it.
04:34
Okay.
04:35
Explode.
04:36
Hands just, well knees extended.
04:37
All I need to do is see the hands leave the ground.
04:46
That's it.
04:47
Hands leave the ground.
04:48
Okay.
04:49
There we go.
04:50
Let's get right back into it.
04:54
We're at about three minutes now.
04:57
There we go.
05:00
All right.
05:03
So now the second one of these.
05:08
The second one is usually worse than the first.
05:11
But after you get past three, it's easy.
05:16
There we go.
05:19
Like that.
05:22
Make sure we're staying on those heels.
05:26
Sit back first.
05:30
There you get those lunges.
05:35
Pushing back through that front heel.
05:37
I believe lunges are great because they enable us to better take care of any kind of asymmetries
05:44
we might have in our body.
05:46
I think we have about 50 seconds.
05:52
There we go.
05:57
That's better.
06:02
Watch that hand pushing off here.
06:16
There we go.
06:19
Look at that.
06:22
Yes.
06:23
It is burning right now, folks.
06:26
It is burning.
06:27
This is real stuff right here.
06:35
And that's five minutes.
06:42
Yeah.
06:44
Man.
06:45
Milo, that was tough.
06:47
My legs are quaking still.
06:50
We set a lofty goal.
06:52
I fell far short of it.
06:55
I think that one thing that was pretty clear is that with all those bodyweight squat movements,
07:00
even though we're not loading that, keeping the mechanics can be tough.
07:06
So how would you say someone who's going to take on something like this where they're putting that much volume in,
07:13
how can they keep their squat mechanics strong throughout?
07:16
One of the big things to do is look in the mirror, for one.
07:20
I mean, if you're at a gym, look in the mirror.
07:22
See that you're squatting all the way down.
07:25
See that you're coming all the way up and getting full extension, making sure you're hinging back first,
07:30
because a lot of people, they tend to look in the mirror, and they're like, "Oh, wait.
07:34
My knees are going first.
07:35
So let me come back."
07:37
So I think that's one of the big things.
07:39
Look in the mirror.
07:40
Just make sure you're doing it all right.
07:42
Do your heels.
07:43
Make sure you're engaging those glutes every time.
07:46
All right.
07:47
Well, hopefully, if you try this, you'll have better luck than me.
07:50
Just remember, keep the mechanics strong.
07:53
Go get it.
07:54
[Music]
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