5-Minute MMA-Inspired Medball Workout | Men’s Health Muscle - video Dailymotion

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5-Minute MMA-Inspired Medball Workout| Men’s Health Muscle

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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)

5-Minute MMA-Inspired Medball Workout | Men’s Health Muscle

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