Nellie Barnet Medball | 5 Minutes of Hell | Men's Health Muscle
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00:00 Five, four, three, two, and one.
00:05 - Woo.
00:06 Hey y'all, men's health senior fitness editor,
00:09 Brett Williams here for another installment
00:11 of "Five Minutes of Hell."
00:13 Today I'm joined by Nellie Barnett,
00:16 founder of Nell Bell's Fitness.
00:19 Nellie, what do you have for me today?
00:22 - We are going to be performing a five minute
00:25 of medicine ball hell.
00:26 So in this EMOM, which means every minute
00:29 on the minute, we're gonna cycle through four workouts.
00:32 We've got hip switches, clean to press variation,
00:35 cross body mountain climbers, and rainbow slams.
00:39 So every minute on the minute,
00:40 you're going through those four.
00:42 However quickly you do is gonna determine
00:44 your rest period.
00:45 So it's you against the clock.
00:46 - Okay, working fast.
00:48 - Fast.
00:48 - Let's get to it then.
00:50 - Let's do it.
00:50 (upbeat music)
00:56 - Let's go in three, two, one.
01:01 Hip switches.
01:02 Nice, so you're coming down low in that squat,
01:04 exploding off of the feet as you come up.
01:08 You're doing 10 total, not 10 per side.
01:11 So you cycle through those and then get ready
01:13 for your eight clean to press variations.
01:16 So you're low in that squat.
01:18 You bring the medicine ball to chest height
01:20 and explode up.
01:22 Great form, you're bringing it low,
01:24 keeping it low as you make that transition
01:26 and pushing directly up.
01:28 Get ready for those cross body mountain climbers.
01:32 Keep it up.
01:34 Good, proper form, strong core.
01:37 You got this, remember to breathe.
01:39 Down on the ground for those cross body mountain climbers.
01:42 We're doing six total again.
01:44 As you saw those clean variations take time.
01:47 Get ready, rainbow slams.
01:49 We've got four total.
01:51 Nice, the power.
01:54 Yes.
01:55 Power through and rest.
01:57 Oh, you only have four seconds.
01:59 Get ready, we've got those hip switches again.
02:02 All right, go for it.
02:04 Down and blast it up.
02:06 Good form.
02:08 Again, that's 10 total hip switches.
02:10 This is a great exercise because it really gets
02:14 your cardiovascular system pumped up.
02:16 This will have you gassed in no time.
02:18 All right, those clean to press variations.
02:21 Taking your time but remember to move through it quick.
02:24 This one involves a lot of coordination,
02:27 but at the same time you need to power through
02:29 because we wanna make sure we have as much time
02:31 at the end to rest as possible.
02:34 So keep it low, blast it up.
02:38 Remember to breathe and get ready
02:40 for those cross body mountain climbers.
02:42 Strong core, six total.
02:44 Rainbow slams, immediately, four.
02:47 You've got 15 seconds left
02:49 before we start that minute again.
02:51 Quick, then you can breathe.
02:52 You've got 10 seconds here.
02:54 Big inhale in, big exhale out.
02:56 Control your breathing.
02:57 Get ready.
02:58 Two, one, go.
03:01 Nice, hip switches again.
03:04 We're almost there.
03:06 Keep it up.
03:07 Blasting from the feet.
03:09 And you notice how Brett is holding that at chest level.
03:12 You're really activating the arms
03:14 as you're doing this movement.
03:16 Nice, directly into those clean to press variations.
03:20 Strong core, keep it low, drive up.
03:22 Good job, yes.
03:26 Switch it up and bringing it again to that chest height
03:30 and then using the shoulders there
03:32 to push it up into the air.
03:34 Perfect, directly into those cross body mountain climbers,
03:38 keeping a strong core.
03:40 And then rainbow slams.
03:41 You notice this is a nice rotational movement.
03:44 We're activating the obliques here and rest.
03:47 Oh, this time you got 15 seconds almost.
03:50 You're getting faster.
03:51 Usually an EMOM is a reverse.
03:54 All right, get ready.
03:56 Five, four, three, two, and one.
04:00 Go for it.
04:02 Powering through with those hip switches.
04:05 Again, this movement, it's one,
04:08 it's total reps, total reps, 10.
04:10 So you're powering through.
04:11 We did this as a chipper.
04:13 So I started with 10 reps.
04:15 Then you immediately are doing eight reps
04:17 of a clean to press,
04:18 six of the cross body mountain climbers,
04:20 and four of the rainbow slams.
04:22 The reason for that is because we wanna make sure
04:25 that there's still enough time at the end
04:26 so you can actually breathe during this workout.
04:29 So it is intentional to really get your endurance levels.
04:34 You know, you're really testing it out.
04:36 I mean, look at this.
04:38 All right, nice.
04:39 Directly into those rainbow slams.
04:41 Perfect.
04:45 Ooh, nice.
04:45 15 seconds of rest.
04:47 - That's a good cap.
04:48 - That's a good cap.
04:49 It's a good cap.
04:50 I'd say that's the goal with this set of workouts.
04:53 You wanna be able to perform it within 45 seconds.
04:56 Get that 15 seconds of rest
04:58 so you can go through it properly.
05:00 All right, go right into it, Brett.
05:02 It's time.
05:02 Nice, hip switches for 10.
05:05 This movement really gets the blood pumping.
05:08 So it's important that you control your breathing
05:10 when you have that rest period.
05:12 'Cause we're starting at a high,
05:13 then we're moving into a movement
05:15 that involves a lot of coordination.
05:17 It's full body.
05:18 You're using some of the legs.
05:20 You're utilizing the arms as well.
05:21 You gotta keep your core tight.
05:24 But you're trying to move fast
05:25 and you're also trying to keep this proper form.
05:27 So it's a great challenge for this EMOM.
05:30 And then as we get ready
05:32 for those cross-body mountain climbers,
05:34 this exercise is intentional to work more of those obliques.
05:37 That's why it's then matched with this rainbow slam.
05:41 Really getting some rotational movement here
05:43 as we power through this workout.
05:45 Nice, 15 seconds.
05:48 That's pretty much it.
05:49 You're five minutes. - You found the zone.
05:51 - Done, that is the sweet spot.
05:53 - But Nellie, I was ready to go another round.
05:57 - You was ready.
05:58 - Can you tell me why you decided
05:59 to punish me today with the med ball?
06:02 - I decided the med ball because this EMOM,
06:05 it's great if you wanna do it
06:06 at the beginning of your workout or at the end.
06:08 As you said, you had more gas in the tank
06:11 to power through it.
06:12 So it's great just in terms of building conditioning
06:16 strength and the cardiovascular and your overall endurance.
06:20 - Look, I may have had more gas in the tank,
06:22 but that doesn't mean that it was not hard.
06:26 So if you want a challenge that is fun,
06:32 will really get your heart rate up,
06:34 but will leave you wanting to keep going,
06:38 I think this med ball hell is the one to try.
06:42 - Definitely give this one a try.
06:44 (upbeat music)
06:47 (upbeat music)