Skip to player
Skip to main content
Skip to footer
Search
Connect
Watch fullscreen
Like
Comments
Bookmark
Share
Add to Playlist
Report
5-Minute MMA-Inspired Medball Workout | Men’s Health Muscle
Men'sHealth
Follow
05/03/2024
5-Minute MMA-Inspired Medball Workout| Men’s Health Muscle
Category
🥇
Sports
Transcript
Display full video transcript
00:00
Five, four, three, two, and time.
00:05
Nice!
00:06
- Hey y'all, Brett Williams here for five minutes of hell.
00:12
Today I'm joined by Ari Cobb.
00:15
And Ari, I gotta know, what do you have for me today?
00:19
- I have something really fun planned for you guys today.
00:22
So we have a med ball workout, MMA inspired.
00:26
So we've got some med ball slams,
00:27
some shadow boxing going on, sit throughs,
00:30
and it's gonna be a good time.
00:32
- We'll find out.
00:33
Those all sound like hard things, but I'm ready to do it.
00:36
Let's go. - Let's get it.
00:38
(upbeat music)
00:40
So for the list of moves that we have going on for today,
00:46
we are going to do a med ball jumping lunge,
00:49
moving to a four punch combination with a sprawl.
00:53
Then we're gonna pick up that med ball again,
00:54
and we're gonna do chest slams.
00:57
We're gonna toss that med ball aside one last time
00:59
to do sit throughs.
01:00
And then to end it, we are going to pick that med ball
01:02
back up and do our rainbow slams.
01:04
- Okay.
01:06
I think I'm ready to go.
01:08
So are you timing me?
01:09
How am I doing this?
01:11
- 45 seconds on, 15 seconds off.
01:12
Brett, are you ready?
01:13
- I'm ready.
01:14
- Give me a three, two, one, and let's get it.
01:19
Good, Brett.
01:24
As we are jumping, we are stabilizing each side,
01:27
keeping that core engaged.
01:28
Brett, you're doing good here.
01:34
You guys are definitely gonna start feeling this
01:39
in your legs.
01:40
- Yep.
01:41
- How are we feeling, Brett?
01:42
- I'm feeling this.
01:43
- Here we go, Brett.
01:49
You've got 15 seconds left here.
01:53
- 30 seconds is long.
01:55
- It's a long time, but I mean, you're feeling it out.
01:58
Good, keep on going here.
02:03
In five, four, three, two, time.
02:08
Drop that med ball.
02:08
You have a 15 second rest here.
02:10
Next thing we're going into is that four punch combination.
02:13
Jab, cross, hook, cross, down to a sprawl.
02:16
Give me three, two, one, and let's go.
02:23
Good, Brett.
02:24
Now for this, we wanna aim for at least 15 reps here.
02:29
We're definitely gonna be pushing the pace here.
02:32
Good, letting those feet go back.
02:36
We are jumping up fast.
02:37
We wanna keep this as dynamic as possible.
02:39
Good, Brett.
02:42
Look at you with those punches, okay?
02:45
Brett, you have 10 seconds left.
02:48
Can you give me two more?
02:50
Here we go.
02:52
(breathing heavily)
02:55
Here we go, Brett.
02:55
Give me five, four, three, two, and time, Brett.
03:00
Take a big, deep breath in.
03:05
Here we go.
03:07
We are going to those chest slams.
03:09
We're gonna hinge at the hip here.
03:11
We're going to push down with that med ball.
03:14
You have five, four, three, two,
03:17
and let's get started, Brett.
03:21
Good, Brett.
03:21
Use that force and press that into the ball there.
03:25
Nice.
03:25
Brett, you are doing good here.
03:29
You didn't need those 15 seconds.
03:31
- I did.
03:32
(laughing)
03:34
- 30 seconds here, Brett.
03:35
You are 15 seconds in.
03:37
Here you go.
03:38
Good, I like the hinge.
03:41
You're gonna be feeling that in your shoulders,
03:42
in your hamstrings here.
03:44
Good, Brett.
03:47
You have 15 seconds left.
03:49
Good, you wanna breathe the whole time here.
03:51
Good.
03:54
Give me five, four, three, two, and time.
04:00
Take a deep breath, 15 seconds here.
04:05
Next, we are gonna go into those sit-throughs.
04:07
You are going to be in that bear position.
04:10
You are going to sit each leg through,
04:12
coming up with the opposite arm.
04:14
Give me five, four, three, two, and let's go, Brett.
04:19
I know y'all are tired here,
04:25
but you guys should be aiming for, again,
04:26
15 to 20 reps here.
04:28
Yeah, you're definitely gonna feel this in your shoulders.
04:33
How you feeling, Brett?
04:33
- I'm feeling it.
04:34
- There we go, let's go.
04:36
30 seconds left here.
04:38
Good, Brett.
04:41
I want us to sit our butt down to the floor here.
04:44
Good, getting low here.
04:45
Brett, you have 15 seconds to go.
04:50
Give me at least five more.
04:53
You are pushing it out here.
04:54
Give me five, four, three, two, and time.
05:02
15 seconds, last exercise.
05:07
We are going into our rainbow slams.
05:10
We are going to be moving our feet to the side,
05:13
coming all the way in a full crescent,
05:15
slamming that ball down.
05:16
Brett, last one.
05:17
We have three, two, and one.
05:20
Let's get it.
05:22
Good, picking up that ball.
05:23
We are pushing a pace here.
05:25
Moving those feet.
05:27
We are being intentional.
05:29
There we go, Brett.
05:30
Good, you're 30 seconds here.
05:33
Push that pace, Brett.
05:41
Brett, you have 20 seconds left here.
05:44
Good, I want you to push it here.
05:45
We want to aim for about 15 to 20 reps here.
05:49
Good.
05:51
Push it out.
05:54
Breathe as you are doing this.
05:55
We don't want to hold our breath.
05:57
Brett, give me two good ones here.
06:00
Five, four, three, two, and time.
06:05
Nice.
06:06
- All right.
06:09
It was tough.
06:10
And the one thing that I really noticed,
06:13
and we're throwing some strikes.
06:15
I was sprawled, kick throughs, you know, got it in.
06:18
Those are all martial arts training principles.
06:23
How do you, as, you know, a general trainer,
06:26
inject those principles into your workouts?
06:29
- I think power development is something
06:30
that's really underutilized.
06:32
It's something that's great for your joint health.
06:33
It's something that's great for your cardiovascular health.
06:36
And a lot of people do basic cardio,
06:38
basic strength training.
06:39
But when you marry these two things together,
06:42
you unleash that inner athlete
06:44
that we all have inside of us.
06:45
So I think this is perfect for anybody
06:47
who wants to do power training.
06:49
- And it's fun, you know, we get a, you know,
06:51
get the little, bring the hips in,
06:52
get the power in, we enjoy it.
06:54
- Yeah, you get to experience something totally new
06:56
that you maybe have never done before.
06:59
- And that's all you can ask for in a workout, really.
07:01
So if you want something new, give this a try.
07:04
(upbeat music)
07:06
(upbeat music)
Recommended
8:00
|
Up next
5-Minute Double Matrix AMRAP Workout | Men’s Health Muscle
Men'sHealth
06/02/2024
6:20
Brutal 5-Minute Workout With 5 Classic Moves | Men’s Health Muscle
Men'sHealth
01/03/2024
6:50
5-Minute Med Ball Hell Workout | 5 Minutes of Hell | Men's Health Muscle
Men'sHealth
24/10/2023
7:42
Brutal 5-Minute Full-Body Dumbbell Ascending Ladder | Men’s Health Muscle
Men'sHealth
22/03/2024
7:30
Intense 5-Minute Row and Core Workout | Men’s Health Muscle
Men'sHealth
09/01/2024
7:39
How to Make the Most of a 5-Minute Workout | Path to Gains | Men’s Health Muscle
Men'sHealth
05/03/2024
7:24
Brutal 5-Minute Dumbbell Thruster and Plank Drag Workout | Men’s Health Muscle
Men'sHealth
21/11/2023
8:47
This 5-Minute Plank Row Workout Is Tougher Than It Looks | 5 Minutes of Hell | Men’s Health Muscle
Men'sHealth
11/05/2024
7:21
5-Minute Kettlebell Ladder and Hold Workout | Men’s Health Muscle
Men'sHealth
29/09/2023
7:18
Killer 5-Minute Total-Body Kettlebell Descending Ladder Workout | Men’s Health Muscle
Men'sHealth
03/04/2024
8:28
NFL Prospects Crush This 5-Minute Workout | Men’s Health Muscle
Men'sHealth
28/02/2023
7:23
5-Minute Burpee to Beast Burner Workout | Men’s Health Muscle
Men'sHealth
12/01/2024
6:38
5-Minute 90-90 Kettlebell Lunge Swing Workout | Men’s Health Muscle
Men'sHealth
26/10/2022
8:18
5 Minutes of Spartan Race Hell | 5 Minutes of Hell | Men's Health Muscle
Men'sHealth
29/10/2024
7:17
Try This Pump and Punch 5-Minute Workout | Five Minutes of Hell | Men's Health Muscle
Men'sHealth
14/09/2023
8:17
This 5-Minute Stop and Go Workout Will Crush You | Men’s Health Muscle
Men'sHealth
12/03/2024
9:10
Challenge Your Workout Partner to a 5-Minute Kettlebell Swing-Off | 5 Minutes of Hell | Men’s Health Muscle
Men'sHealth
10/06/2024
8:16
Brutal 5-Minute 2-Move Kettlebell Create Your Own Hell Workout | Men’s Health Muscle
Men'sHealth
08/12/2023
8:55
Try the Brutal 5-Minute Beatdown Bodyweight Workout | Five Minutes of Hell | Men's Health Muscle
Men'sHealth
28/07/2023
7:32
Try This Brutal OCR-Inspired 5-Minute EMOM Workout | Men’s Health Muscle
Men'sHealth
31/01/2024
6:18
Try This Brutal 5-Minute Full-Body Workout | Men's Health Muscle
Men'sHealth
25/03/2022
13:42
5 Must-Do Exercises for Better Rowing Machine Workouts | Men’s Health Muscle
Men'sHealth
22/03/2023
8:06
This 5 Minute Kettlebell Workout Will Challenge Your Conditioning | Men’s Health Muscle
Men'sHealth
03/06/2022
3:46
Finish Your Running Workout With This Cool Down | Men’s Health Muscle
Men'sHealth
17/10/2022
10:11
Properly Train the Turkish Get Up | Men’s Health Muscle
Men'sHealth
13/12/2022