5-Minute Beatdown Workout - Ben Feidan | Five Minutes of Hell
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00:00 Ripping the knees up to your chest.
00:02 The height of the mountain is coming up.
00:04 We try and stay upright.
00:06 We don't let our chest collapse.
00:07 Push up, push up already.
00:09 Back up, back down.
00:10 You got 15 seconds.
00:11 Come on, Brett.
00:12 Come on, Brett.
00:14 Two, one.
00:15 Woo!
00:17 Brett, that was excellent.
00:20 Hey y'all, Men's Health Fitness Editor, Brett Williams here.
00:23 And I'm ready for another installment
00:25 of "Five Minutes of Hell."
00:27 I'm joined by coach Ben Fiden.
00:29 And there's no gear here,
00:30 but I know you're about to put me through it.
00:32 That's right.
00:33 We got the body weight beat down for Brett today.
00:35 We're gonna start with a little bit of warmup,
00:37 a little bit of high knees, butt kicks, inchworms,
00:39 some planks, followed up by the first hell circuit,
00:42 which is just gonna be some air squats,
00:44 some jump lunges, some burpees.
00:46 And lastly, we're gonna slip into the seventh circle of hell
00:48 for some jump squats and some prone Frogger ab movements.
00:53 Okay, taking me all the way down to the seventh.
00:55 I think I'm ready.
00:57 All right.
00:58 Let's do it.
00:59 (upbeat music)
01:02 All right, Brett, we're going five moves right now,
01:06 10 seconds a piece, starting with butt kickers and ready.
01:10 And let's get those heels to the butt.
01:12 Nice and high, nice and sharp, chest tall.
01:15 We're standing tall.
01:16 We're moving quick for another three, two, one.
01:20 Flip over to high knees.
01:21 Let's get our palms out in front of us.
01:23 Let's lift our knees up all the way,
01:25 keeping that chest up good and high for another two seconds
01:30 before you inchworm down to the floor.
01:32 Go ahead.
01:33 And let's see some mountain climbers.
01:35 10 seconds, ripping those knees to your chest,
01:38 ripping the knees up to your chest.
01:40 The height of the mountain is coming up in three, two,
01:44 and plank out for me right here.
01:46 Drop down to your forearms.
01:47 Let's get back up to your hands.
01:49 Let's go back down to the forearms.
01:50 Anticipate back up to the hands, back down and up for four,
01:54 three, two, one.
01:57 There's our warmup today, folks.
01:58 We are slipping into the health circuit number one.
02:01 20 seconds of work, 10 seconds of rest, three exercise.
02:06 Start with air squats, feet stay on the floor,
02:08 ready and 20 seconds.
02:11 We're gonna try and keep our chest up.
02:13 We're gonna throw our arms out forward to help us.
02:16 We're gonna drop our butt below our knees,
02:18 feel our entire foot planted in the floor.
02:21 As we break that plane in knees,
02:23 stand up tall for another five seconds
02:26 where I'm gonna give you a 10 second rest in three, two,
02:29 10 seconds, take it easy.
02:31 Now we're gonna start down on the knee.
02:33 We're gonna do alternating jump lunges
02:34 for another 20 seconds, starting in three, two, let's jump.
02:39 Nope, I'm gonna let you take it away there.
02:44 One for the fans, everyone else's eyes on Brett.
02:48 As we try and stay upright, we don't let our chest collapse.
02:52 We are switching our feet, synchronized
02:55 for another seven seconds, six seconds,
02:58 five, four, three, two and break for 10.
03:03 Now we're getting down to the two pushup burpee.
03:06 You're gonna drop down, give me two pushups,
03:09 pop back up, jump as high as you can,
03:11 back down for two pushups, ready and let's go.
03:15 Jump, we're down, 20 seconds here.
03:18 We're up, we're anticipating dropping.
03:20 Now we're anticipating getting back up.
03:22 We're getting ahead of these movements.
03:24 Push up and jump, drop it down, push up.
03:27 Already getting to go up, now you're already getting down
03:30 for three, two and break, 10 seconds.
03:33 We're gonna run through that again, here we go.
03:35 Coming up, air squats, alternating jump lunges,
03:39 two pushup burpees, 20 seconds a piece in three, two,
03:43 take it away, Brett, air squats right here, we're breathing.
03:46 Exhale on the way down, inhale on the way up.
03:50 Synchronize your breath with your movements.
03:53 You got another 10 seconds.
03:55 Here we go, dropping down low,
03:57 feeling every muscle working on the way up,
04:00 taking a break in three, two and one.
04:04 Let's get ready for these alternating jump lunges.
04:07 Catching your breath, here we go, three, two and one.
04:12 Jump to the other foot, jump to the other foot.
04:15 Just like the burpees, we're anticipating
04:17 the next movement, these plyometrics,
04:19 this hell body weight circuit,
04:21 we have to be in full anticipation of the next move.
04:23 No lollygagging, no hanging back, nine seconds.
04:27 And five, four, three, two, 10 second break.
04:33 Get ready for the last set of two pushup burpees.
04:37 We're coming up in five seconds, here we go.
04:41 Last of the hell circuit and let's go.
04:44 Up, anticipating down, pushup, pushup,
04:47 we're already getting back up.
04:48 Pushup, pushup, we're already getting back up.
04:51 Now we're getting back down.
04:52 Pushup, pushup, already back up, back down.
04:55 Pushup, pushup, you got four, you got three,
04:59 you got two, you got one and break.
05:03 Here we go into the seventh circle of hell.
05:07 - Seventh circle.
05:08 - Two movements, 30 seconds a piece,
05:11 no break, two times through.
05:13 Jump squats, feet leaving the ground every time
05:17 and then lateral froggers for the abs.
05:22 Get ready for this, 30 seconds on the clock
05:25 in three, two, jump squats, let's get it.
05:29 Here, jump high, get a little bit of a rest up there I guess.
05:34 You jump low, you get more reps in.
05:37 10 seconds in, you got 20 seconds to go.
05:40 I like the way he's using his arms, getting some momentum.
05:44 This is about the plyometrics,
05:45 this is about leaving the earth.
05:47 10 seconds, in eight you're gonna drop down onto your butt.
05:52 You're gonna give me some lateral froggers,
05:54 three, two and drop down, here we go.
05:58 Butt on the ground, palms on the ground,
06:01 feet out, feet in, out to the side,
06:03 in, out to the side, in, out to the side.
06:06 We are using our abs, we are bringing our knees to our chest.
06:11 You got 15 seconds, come on Brett, come on Brett.
06:15 Ab up, throw the feet out, bring 'em back,
06:18 throw the feet out, bring 'em back.
06:19 You got seven, you got six, five, four,
06:23 we're hopping up for jump squats
06:25 and let's go, last time through,
06:27 there's one minute on the clock baby, come on.
06:29 Drop down, jump up, drop down, jump up.
06:32 Everything that happens now is the last time through.
06:35 Put it in your head, the finish line is in sight.
06:39 You got 18 seconds, higher you jump, more rest you get.
06:43 How 'bout that, how's that for a trade off?
06:46 10 seconds, let's get to the ceiling.
06:48 10, six, five, four,
06:55 in and out froggers and let's go.
06:58 30 seconds, one way ticket to six pack city,
07:00 I don't wanna see you jump off this train.
07:02 In, out, in, out, side, two, side,
07:07 obliques, abs, transverse, no stone,
07:12 turn, 10 seconds, let's go.
07:16 Seven, six, five, four, three, two, one.
07:21 Brett, that was excellent.
07:26 We went to hell and now we're gonna bring it back.
07:29 - Am I coming back?
07:30 - All right man, how'd that go?
07:33 - I'm feeling it, I'm breathing hard,
07:35 but I'm feeling energized, you know?
07:38 - Feeling energized, right?
07:39 - I was doing a lot of movement.
07:42 Let me tell you, that many plyometrics,
07:44 you know, I don't have a lot of weight on my back
07:46 other than what I got on me,
07:48 but my legs are starting to get heavy,
07:51 but I could tell that I would be able to
07:54 keep pushing through, you know, build some power
07:57 and be able to, you know, keep finishing through the end.
08:00 Is it, what is the reason why you would program
08:03 so many plyometrics in one workout?
08:06 - You nailed it, you nailed it on the head right there.
08:08 I mean, we have five minutes, we have body weight,
08:10 so we gotta get difficult,
08:11 but we gotta be smart.
08:12 These little plyometrics,
08:14 it's a good way to get the brain jump started.
08:16 Only five minutes of work,
08:17 it's not gonna be too taxing.
08:19 You should be able to fight a battle
08:21 in the next five minutes, you know,
08:22 maybe shower, grab a cup of coffee,
08:23 and you're good to go for the rest of your day.
08:25 You're energized, you got some blood flow,
08:28 you got the muscles pumping a little bit,
08:29 ready for the next thing.
08:30 - Yeah, and I mean, that's the thing,
08:32 because along with that,
08:34 a little bit of pushup with the burpee,
08:36 brought some other things into it,
08:37 but I'm feeling good and I'm ready to go.
08:39 So if you're looking for something
08:41 that's gonna get you moving,
08:42 getting out to face the rest of your day
08:44 after just five minutes,
08:45 this is one to do.
08:46 - The body weight beat down,
08:47 it's quick, it's nasty.
08:48 (whooshing)
08:50 [BLANK_AUDIO]