David Pegram | Five Minutes of Hell | Men's Health Muscle
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SportsTranscript
00:00 Last one right here.
00:01 Speed, speed, speed, speed, sprawl.
00:04 And time.
00:05 Great work.
00:08 Woo!
00:09 That was awesome.
00:10 Oh, man.
00:11 Hey, y'all. We are here for 5 Minutes of Hell,
00:15 joined today by David Pegram, creator of Power Up.
00:20 David, what do you have for me today?
00:23 All right, today I have a really great strength and boxing exercise.
00:27 Brett is going to do rounds for time.
00:29 The rounds are going to get longer and longer as he goes through.
00:31 He's also going to fight for a target amount of reps every time he goes through.
00:35 We're also going to give you a really nasty 30-second finisher.
00:38 Now, he's going to transition between traditional strength exercises
00:41 and then boxing-inspired strength exercises.
00:43 You ready?
00:44 Okay. I've got to have some fight in me for this one.
00:46 I think you're going to need to.
00:47 All right, let's do it.
00:48 Let's rock.
00:49 All right, Brett, so round number one, you have 30 seconds of plank rows,
00:57 followed by 30 seconds of dumbbell uppercuts.
01:00 You only get 15 seconds at the end of the round.
01:02 You ready?
01:03 Let's do it.
01:04 Let's rock. All right.
01:05 Five, four, three, two, one.
01:09 Perfect. So your target right now is 15 reps.
01:13 You're going to count one, one, two, two all the way through.
01:16 Something he's doing that's fantastic is he's keeping his hips completely square to the ground.
01:21 A lot of times when people do plank rows, their hips are rotating side to side.
01:24 You have about 15 seconds left here.
01:26 If you haven't hit your target, speed it up.
01:30 Let's go.
01:31 Great job. Squeeze those quads.
01:32 Almost done.
01:33 Five, four, nice work, three, two, one.
01:38 Pop on up.
01:39 We go right into dumbbell uppercuts.
01:40 30 seconds of work.
01:42 Rotate.
01:43 Beautiful.
01:44 So one thing I love that he's doing is he's pivoting his feet.
01:46 So we're trying to mimic the same movement that you do when you throw an uppercut.
01:50 So we're transferring force through the feet all the way out through the hands.
01:53 Our target is still 15 reps.
01:56 Great job.
01:57 15 seconds.
01:58 Pump, pump.
01:59 Brett's only using 10-pound dumbbells for this workout right now.
02:02 You're almost done.
02:03 Great job.
02:04 Work for it, work for it, work for it, work for it.
02:06 Five, four, three, two, and relax.
02:11 Brett only gets 15 seconds of rest.
02:13 His next round is going to progress to 90 seconds.
02:16 45 seconds of goblet prisoner lunges followed by 45 seconds of a push press.
02:21 Five, four, three, two.
02:25 Perfect.
02:26 Down, down, up, up.
02:27 Knees come down.
02:28 Perfect.
02:30 One thing I want you to notice is that he's lowering his legs with control.
02:33 Because your knees are making contact with the ground, we want to make sure we do this safely.
02:36 And he's really nice.
02:38 Nice move.
02:39 His target for this round, 20 reps.
02:42 30 seconds left.
02:43 How we feeling?
02:44 Hot, crazy.
02:45 Nice work, nice work.
02:46 Keep it going, keep it going, keep it going.
02:47 Nice movement.
02:48 Nice movement.
02:49 You have 20 seconds left.
02:50 If you haven't gotten close to your target yet, speed it up.
02:53 That's great.
02:54 Great job.
02:55 Great job.
02:57 One thing I love that he's doing, 15 seconds by the way,
02:59 he's staying in a low squat whenever he comes up from this movement.
03:02 So his legs never really get a break.
03:04 Almost done.
03:06 Five, four, three, two, one.
03:11 Nice.
03:12 Grab that dumbbell.
03:13 We go right into push presses.
03:14 No breaks, no breaks.
03:15 And in.
03:16 Boom.
03:17 Boom.
03:18 So what we're trying to do is mimic the same technique.
03:20 When you throw a punch, you hit your target, hand comes right back to you.
03:23 So these dumbbells never stay up there.
03:25 Great job.
03:26 35 seconds left.
03:27 Use those legs.
03:28 Nice work, nice work.
03:30 I love also that he's breathing very forcefully.
03:32 When you throw a punch, you also want to brace your core very hard.
03:35 He's doing that as well.
03:36 Great job, great job, great job.
03:38 You're making me sweat right now, man.
03:39 You getting it in?
03:40 20 seconds.
03:42 Great job.
03:43 He's sitting down deep in those heels, using those legs on the way up.
03:45 15 seconds.
03:47 What you got for me, man?
03:48 What you got for me?
03:49 Nice work.
03:50 I bet you didn't think 10 pounds could hurt this much.
03:52 You're almost done.
03:53 Five, four, three, two, and relax.
03:59 Great job.
04:00 Still just 15 seconds of rest.
04:03 His next round, two minutes long.
04:05 So two exercises for 90 seconds, and then I give you a really special 30-second finisher.
04:09 You ready for this?
04:10 All right.
04:11 Five, four, three, two, one.
04:14 You're going to do goblet squat pauses.
04:16 Hold it, come back up, right back in.
04:18 Squat, hold it, one, two, come right back in.
04:20 There we go.
04:21 Brett's target is now 25 reps.
04:23 We're trying to make sure the minute he comes up to the top, he goes right back down.
04:26 So no pause at the top.
04:28 The minute you hit the top, boom, back down.
04:30 There we go.
04:31 Back down.
04:32 Nice work.
04:33 You have about 10 seconds here.
04:35 Following this, Brett's going to hold a squat for 45 seconds and do some forward pushes.
04:39 Five, four, three, two, one.
04:44 Beautiful.
04:45 Come down, hold that squat, pop that dumbbell out in front of you for speed.
04:48 Great job.
04:49 Great job.
04:50 So what we're doing right now is trying to get his body to produce force while fatiguing his legs at the same time.
04:56 Five, four, five, four, five, four, five, four.
04:59 Nice work.
05:00 You have 30 seconds from here.
05:01 Fight for it.
05:02 Don't give up.
05:03 Don't give up.
05:04 I'll tell you one thing right now.
05:06 It's supposed to burn.
05:07 Push it.
05:08 Push it.
05:09 How much can you pop that dumbbell out with some force?
05:10 Nice work.
05:11 Nice work.
05:12 You're almost done, Brett.
05:13 15 seconds, man.
05:14 Great job.
05:15 Great job.
05:16 Let it burn.
05:17 Let it burn.
05:18 10 seconds.
05:19 Great job.
05:20 Make sure we're sitting back on those heels and we're down there.
05:21 Don't let the feet come up.
05:22 There we go.
05:23 Almost done.
05:24 Five, four, three, two, one.
05:28 Here's your finish.
05:29 Your dumbbell down.
05:30 Go right into ones and twos.
05:31 I'm going to call out sprawls.
05:32 Chop, chop, sprawl.
05:34 Nice work.
05:35 Pop in.
05:36 Throw those hands.
05:37 Speed, speed, speed, speed, speed, sprawl.
05:38 Great job.
05:39 Right in.
05:40 Speed, speed, speed, speed, speed.
05:41 Nice work.
05:42 Nice work.
05:43 15 seconds.
05:44 Stay with me.
05:45 Stay with me.
05:46 Speed.
05:47 Rotate those hands all the way at the end.
05:48 There we go.
05:49 Sprawl.
05:50 You're almost done, Brett.
05:51 Nice work.
05:52 Nice work.
05:53 Nice work.
05:54 Hands out, hands out, hands out, hands out, hands out, hands out.
05:55 Sprawl.
05:56 Last one right here.
05:57 Speed, speed, speed, speed, sprawl.
05:58 And time.
05:59 Great work.
06:00 That was awesome.
06:01 Oh, man.
06:02 Not easy.
06:03 Nothing that would be boxing inspired would be if it's done right.
06:11 Very true.
06:12 One thing that my biggest takeaway would be from that session is something that I think
06:19 maybe people who've never trained for a sport or don't do activities like that might not
06:26 understand with their workouts.
06:28 Power and rotational power is so important.
06:31 Can you explain a little bit about that?
06:33 Yeah, of course.
06:34 So one of the reasons why I gave you so many things, especially the dumbbell uppercuts where
06:37 you have to pivot, is that in boxing, all of your power comes from your hips and your
06:41 core.
06:42 That's not the case at all in boxing, right?
06:43 They think a punch comes from the power in your shoulders.
06:45 It doesn't.
06:46 It really comes from being able to pivot, brace your core, and then you transfer the
06:49 energy out through the end of your hands.
06:51 So same thing.
06:52 When I had you in the squat trying to pop, right, you're trying to produce power in a
06:56 low stance.
06:57 The exact same thing happens in boxing.
06:59 So the more we can get that tight, the stronger you're going to be when you play sports.
07:02 There we go.
07:03 And not just sports, but for life as well.
07:05 And you know, it's fun to switch things up in the gym.
07:07 I agree.
07:08 So when you want to challenge yourself, switch things up, give this one a try.
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07:15 (upbeat music)