5 Minutes of Spartan Race Hell | 5 Minutes of Hell | Men's Health Muscle - video Dailymotion

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5 Minutes of Spartan Race Hell | 5 Minutes of Hell | Men's Health Muscle

Transcript

00:00You're going to be able to get one more than I thought.

00:01Last one, last one right here.

00:02Bring it home, bring it home, Brett.

00:04Yes, sir.

00:05Hey y'all, we are here for five minutes of hell.

00:07Today, I am joined by Yancey Culp,

00:10the co-creator and senior director of Spartan Deca.

00:14Yancey, I'm not seeing a race course.

00:18There's no obstacles.

00:19What am I doing today?

00:21We are not actually doing a Spartan race today,

00:23but in five minutes and five minutes only,

00:26we're going to get a great full body

00:27functional fitness training session

00:29that's going to hit every joint, every muscle group,

00:31and it's going to get that heart rate up high, my friend.

00:34All right.

00:36I guess the only way to know how it's going to go is to do it.

00:38So let's go.

00:45OK, Yancey, tell me what the moves are.

00:47I see the weights.

00:48Five minutes of hell.

00:49Brett, today we have one minute weighted burpees,

00:53two 15-pound dumbbells.

00:55You roll right into alternating reverse lines

00:58with a farmer's carry hold, alternating reverse lunge.

01:00As you're coming up, curl to press,

01:03alternating legs, 40 seconds.

01:0520-second rest, then we go into a lateral jump

01:10with ground to overhead, 40 seconds, 20-second rest.

01:15Then we go into a little bit of a heart rate recovery

01:17as we prepare for the bookend.

01:20We're going to do halos, 40 seconds.

01:22Again, just some good shoulder health,

01:24letting that heart rate come down, a full 20-second rest.

01:27After the 40-second halo, and we book in five minutes of hell

01:30with one more minute of weighted burpees.

01:34OK.

01:35All right.

01:36You ready, brother?

01:37Let's go.

01:39Weighted burpees, one minute.

01:41Chest testing those dumbbells.

01:42Good, full press.

01:44As we're firing those feet back up,

01:46we're trying to get the feet all the way

01:47to the outside of the dumbbells.

01:49That way we're able to keep the weights nice and close

01:52to the body on the full range of motion

01:54there with the dumbbells.

01:56Good, Brett.

01:58Again, the focus for Brett today is

02:01we don't want the movement standard to fall apart.

02:05The heart rate's going to come up.

02:06There's going to be a lot of acid in those muscles

02:08as we start working through this.

02:10If before the movement standard falls apart, what we want to happen

02:13is lower the pace.

02:15Lower the pace.

02:15You got 23 seconds, my friend.

02:17Good.

02:19Great pace.

02:20Again, no rest after this minute.

02:22We're going to go right into alternating reverse lunge

02:26with curl to press.

02:2712 seconds, my friend.

02:28Great form.

02:29Firing those feet all the way back there.

02:31Again, see how he's getting the feet back up to the dumbbells.

02:34So as he goes into that lift, the weight

02:36is nice and close to the body.

02:38Excellent extension above the head.

02:40OK, 40 seconds.

02:41Weight's off to the side.

02:43We're going to step backwards.

02:44Alternate reverse lunge.

02:46Just barely kiss the ground with that knee.

02:48Curling and pressing on the way up.

02:50Excellent.

02:51A little bit of heart rate recovery here.

02:53A little bit.

02:54A little bit.

02:55This next one, though, is going to hit him hard again.

02:58We're going to spike right back up.

02:59Nice little roller coaster ride we're

03:00going to put him on today.

03:01And again, only five minutes, folks.

03:03You don't need a ton of time.

03:05Every joint in the body is being worked here.

03:07Every muscle group in the body is being worked with this one.

03:1010 minutes, or 10 seconds, my friend.

03:12Yes, you heard that.

03:1210 minutes.

03:13Oh, man.

03:15You do get 20 second rest after this one.

03:19Good.

03:20All right, 20 seconds.

03:21We're going to slide off to the right a little bit.

03:23We're going to put that left foot right there,

03:25lateral jump with ground to overhead in 10 seconds.

03:30So you're going to see him push off of both feet

03:33with that lateral jump here.

03:36All right.

03:37And let's go.

03:40Beautiful.

03:42Excellent.

03:43Again, pressing off of both feet.

03:44Working a little bit of balance and coordination here.

03:47Very important out on the Spartan course.

03:52A lot of shoulder work today.

03:54Shoulders will be fired up.

03:57Good.

03:59Excellent movement standard there.

04:01Nice functional squat here.

04:02You're stacking the vertebrae and the spine.

04:05Excellent.

04:05Just hinging back with the hips.

04:06Beautiful movements right there.

04:09Excellent job.

04:12Eight seconds, my friend.

04:1320 second rest, then we're going to work at moving to halos.

04:18Great job.

04:19All right, right there we're going to rest.

04:20We're going to put one of the dumbbells aside.

04:23We're going to get ready for the halos.

04:24You're going to get a nice minute of recovery here,

04:27but we're still going to focus on that shoulder health.

04:30Shoulders get worked a lot out on course,

04:32and that's why we want to work that into our training.

04:37All right, my friend.

04:38And here we go.

04:40One full revolution, quick pause, change directions.

04:42Very good.

04:44All right, 40 seconds here, letting the heart rate

04:46come down.

04:46We're getting ready to book in this with one

04:49minute of weighted burpees.

04:51Now, what he promised me before we hit roll on the cameras,

04:55he's going to see how many he can get in in this last minute.

04:59He actually didn't say that, but that's

05:01what he's thinking right now.

05:03We're going to go nonstop, my friend.

05:05We're going to try to go nonstop, but again,

05:07the rule is don't let the form fall apart.

05:10I'm going to let him go as fast as he can go,

05:12as long as he keeps good mechanics.

05:14Good, you got three seconds.

05:15One more good rep.

05:17You're going to get 20 seconds now.

05:19We're going to get those dumbbells in place,

05:21finishing up with 60 seconds, man.

05:24Again, we're going to try to make sure we get those feet up

05:27to the outside of those dumbbells,

05:29just like you did in that first round.

05:31Good mechanics here, good form.

05:33Beautiful day to celebrate a little fitness.

05:35Beautiful day to take care of the beautiful machine,

05:36my friend.

05:37And here we go.

05:39Good.

05:40As Brett and I were talking when we started,

05:43in the fitness space, we're in the business

05:45of dealing with the world's most powerful drug, fitness,

05:47movement, exercise, mental and physical health

05:49and wellness.

05:50We've seen it change and save lives.

05:52That's why we love what we do so much.

05:54Hey, at the end of the evening, if you haven't checked

05:57that fitness box, five minutes right here is all it takes.

05:59Five minutes, good job.

06:0135 seconds, my friend.

06:02Form looks amazing.

06:03You are rolling.

06:05Getting that good head space.

06:08Beautiful.

06:09Nice job.

06:11Nice job.

06:12Getting ready for the Spartan race.

06:14It doesn't have to be in 45 minutes to an hour every day.

06:17Five minutes with a good, purposeful session

06:20just like this.

06:21Can check the box.

06:22Excellent.

06:2315 seconds.

06:24Let's go for four more.

06:25That's one.

06:26Beautiful.

06:27Three more, my friend.

06:28Two.

06:29Excellent.

06:31Three.

06:33Four, you're gonna be able to get one more than I thought.

06:35Last one, last one right here.

06:36Bring it home, bring it home, Brett.

06:38Yes, sir.

06:39Good work.

06:40Good job, dude.

06:42Nancy, that was tough.

06:44I appreciate it.

06:45Definitely feeling it, all those burpees.

06:48And you know, this was as expected for something

06:52with a Spartan-esque edge.

06:55Very hard, but I felt like it was really smart.

06:59I liked having some rest,

07:00but I could tell we were being very intentional

07:02with that rest and giving us some shoulder love

07:06with those halos.

07:07Can you tell me about why,

07:08especially in the context of Spartan,

07:10where you're coming from,

07:11why shoulder health and strength is such an important thing?

07:15So let's say you've never done a Spartan race before.

07:17You don't know what to expect.

07:19When you launch yourself out on course,

07:20you're crawling under things,

07:22you're crawling over things,

07:23you're carrying heavy objects,

07:26you're using your upper body, your shoulders,

07:28your grip and pull strength to traverse across obstacles.

07:31That shoulder health is very, very important.

07:34What we don't want is you to go out there

07:36and get an injury.

07:37So training for that Spartan race

07:39and working in a lot of shoulder strengthening exercise,

07:43shoulder mobility, the shoulder health,

07:45we like to call it very, very important.

07:47So that was a lot of safe shoulder work,

07:51but the shoulders may be a little sore tomorrow.

07:53It might be a little sore,

07:54but hey, it was a good program

07:57because we're pressing, we're moving,

08:01we're getting all the aspects of it.

08:02So if you have five minutes,

08:04you want to just get fit,

08:06not even necessarily prepare for a Spartan,

08:07but hey, that's there for you.

08:10Give this one a try.

5 Minutes of Spartan Race Hell | 5 Minutes of Hell | Men's Health Muscle

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