5-Minute Double Matrix AMRAP Workout| Men’s Health Muscle
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00:00 Hey, that's 5, 4, 3, 2, 1.
00:04 That's it.
00:05 Woo.
00:06 Hey, y'all.
00:07 Brett Williams here for another installment of 5 Minutes of Hell.
00:12 And today I'm joined by Coach Milo Bryant, owner of Milo Limitless Fitness.
00:17 Milo, what are you going to have me do today?
00:21 We have a total body matrix that is going to take you into some leg action.
00:28 We're going to work the core.
00:29 We're going to work the upper body.
00:30 We're going to work everything.
00:32 And it's going to be a bit of a challenge for you.
00:35 Just a little bit.
00:36 Just a little bit?
00:37 Just a little bit.
00:38 All right.
00:39 Let's put five on the clock and let's do it.
00:40 Let's do it.
00:41 All right, Brett.
00:47 We're going to start off with a leg matrix.
00:50 One of my favorite things.
00:51 So that leg matrix, you're going to do 24 speed squats, 24 lunges, 24 squat jumps, 24
00:59 push-ups, then 24 Hindu squats.
01:01 Then after that, we're going to get into some push-ups where you're going to do seven wide
01:06 stance, seven narrow, seven regular, seven explosive.
01:10 And we're going to see how many rounds of these we can do in five minutes.
01:15 I'd like to see you get three of these done.
01:18 Three leg matrices, three push-up matrices in five minutes.
01:22 You know, I'm an old man.
01:23 I've done that.
01:24 Okay.
01:25 All right.
01:26 I guess I got to dig deep for my fountain of youth and see if I can get this going.
01:32 Let's get it.
01:33 Okay.
01:34 We're going to start in five, four, three, two, one, and hit it.
01:39 Let's go.
01:41 Let's drop down a little bit more.
01:42 There we go.
01:44 And make sure we stand all the way up to get full extension.
01:47 All the way down, all the way up, full extension with it.
01:51 Okay.
01:52 I like that.
01:55 Make sure we're getting on those heels back there.
01:57 You got to engage those glutes.
02:00 Okay.
02:02 All the way up, all the way up.
02:04 Okay.
02:05 Now, let's hit those lunges.
02:06 No, lunges, lunges.
02:08 There we go.
02:10 Make sure we're on that front heel.
02:13 Push back through the front heel.
02:14 Going back.
02:15 There we go.
02:17 And this is just 12 each side, so 24 total.
02:21 There we go.
02:24 Like that.
02:26 Easy on the way down.
02:27 We don't want to bang the knee.
02:28 Make sure we control our body.
02:29 Body doesn't control us.
02:31 Okay.
02:33 I like that.
02:37 I like that.
02:41 Okay.
02:42 Now, the squat jumps.
02:46 Now, folks, it's going to start burning a little bit now.
02:51 So, I like when you jump like this.
03:00 I like even more when you jump like that.
03:03 Because when you jump like that, it helps that body come up.
03:06 There we go.
03:08 We're getting that ugly out now.
03:10 We're getting that ugly out now.
03:11 You see that face right there?
03:12 That's getting ugly out.
03:13 Okay.
03:14 Now, Hindu squats.
03:15 There we go.
03:16 Make sure we're going.
03:17 There we go.
03:20 Make sure we're grazing that ground.
03:22 There we go.
03:24 We can speed up some on these.
03:32 Right now, he is feeling those quads in a big way.
03:37 Oh, yeah.
03:39 I'm liking this.
03:45 Hindu squats are amazing because they absolutely wake up our quads.
03:52 Sweet, sweet.
03:54 That's it.
03:56 There we go.
03:59 What number are we on now?
04:04 23.
04:05 There we go.
04:08 24.
04:09 Okay.
04:10 Let's drop down.
04:13 Seven wide.
04:15 Oh, we should have said 10 or 12 of these.
04:20 Look at these.
04:21 He's just repping these things out.
04:23 You get narrow with it.
04:25 You get narrow with it.
04:26 There we go.
04:27 Oh, all the way up.
04:28 Full extension.
04:29 Full extension.
04:30 You don't want to cheat yourself.
04:31 There we go.
04:32 That's it.
04:33 That's it.
04:34 Okay.
04:35 Explode.
04:36 Hands just, well knees extended.
04:37 All I need to do is see the hands leave the ground.
04:46 That's it.
04:47 Hands leave the ground.
04:48 Okay.
04:49 There we go.
04:50 Let's get right back into it.
04:54 We're at about three minutes now.
04:57 There we go.
05:00 All right.
05:03 So now the second one of these.
05:08 The second one is usually worse than the first.
05:11 But after you get past three, it's easy.
05:16 There we go.
05:19 Like that.
05:22 Make sure we're staying on those heels.
05:26 Sit back first.
05:30 There you get those lunges.
05:35 Pushing back through that front heel.
05:37 I believe lunges are great because they enable us to better take care of any kind of asymmetries
05:44 we might have in our body.
05:46 I think we have about 50 seconds.
05:52 There we go.
05:57 That's better.
06:02 Watch that hand pushing off here.
06:16 There we go.
06:19 Look at that.
06:22 Yes.
06:23 It is burning right now, folks.
06:26 It is burning.
06:27 This is real stuff right here.
06:35 And that's five minutes.
06:42 Yeah.
06:44 Man.
06:45 Milo, that was tough.
06:47 My legs are quaking still.
06:50 We set a lofty goal.
06:52 I fell far short of it.
06:55 I think that one thing that was pretty clear is that with all those bodyweight squat movements,
07:00 even though we're not loading that, keeping the mechanics can be tough.
07:06 So how would you say someone who's going to take on something like this where they're putting that much volume in,
07:13 how can they keep their squat mechanics strong throughout?
07:16 One of the big things to do is look in the mirror, for one.
07:20 I mean, if you're at a gym, look in the mirror.
07:22 See that you're squatting all the way down.
07:25 See that you're coming all the way up and getting full extension, making sure you're hinging back first,
07:30 because a lot of people, they tend to look in the mirror, and they're like, "Oh, wait.
07:34 My knees are going first.
07:35 So let me come back."
07:37 So I think that's one of the big things.
07:39 Look in the mirror.
07:40 Just make sure you're doing it all right.
07:42 Do your heels.
07:43 Make sure you're engaging those glutes every time.
07:46 All right.
07:47 Well, hopefully, if you try this, you'll have better luck than me.
07:50 Just remember, keep the mechanics strong.
07:53 Go get it.
07:54 [Music]