5-Minute MMA-Inspired Medball Workout| Men’s Health Muscle
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00:00 Five, four, three, two, and time.
00:05 Nice!
00:06 - Hey y'all, Brett Williams here for five minutes of hell.
00:12 Today I'm joined by Ari Cobb.
00:15 And Ari, I gotta know, what do you have for me today?
00:19 - I have something really fun planned for you guys today.
00:22 So we have a med ball workout, MMA inspired.
00:26 So we've got some med ball slams,
00:27 some shadow boxing going on, sit throughs,
00:30 and it's gonna be a good time.
00:32 - We'll find out.
00:33 Those all sound like hard things, but I'm ready to do it.
00:36 Let's go. - Let's get it.
00:38 (upbeat music)
00:40 So for the list of moves that we have going on for today,
00:46 we are going to do a med ball jumping lunge,
00:49 moving to a four punch combination with a sprawl.
00:53 Then we're gonna pick up that med ball again,
00:54 and we're gonna do chest slams.
00:57 We're gonna toss that med ball aside one last time
00:59 to do sit throughs.
01:00 And then to end it, we are going to pick that med ball
01:02 back up and do our rainbow slams.
01:04 - Okay.
01:06 I think I'm ready to go.
01:08 So are you timing me?
01:09 How am I doing this?
01:11 - 45 seconds on, 15 seconds off.
01:12 Brett, are you ready?
01:13 - I'm ready.
01:14 - Give me a three, two, one, and let's get it.
01:19 Good, Brett.
01:24 As we are jumping, we are stabilizing each side,
01:27 keeping that core engaged.
01:28 Brett, you're doing good here.
01:34 You guys are definitely gonna start feeling this
01:39 in your legs.
01:40 - Yep.
01:41 - How are we feeling, Brett?
01:42 - I'm feeling this.
01:43 - Here we go, Brett.
01:49 You've got 15 seconds left here.
01:53 - 30 seconds is long.
01:55 - It's a long time, but I mean, you're feeling it out.
01:58 Good, keep on going here.
02:03 In five, four, three, two, time.
02:08 Drop that med ball.
02:08 You have a 15 second rest here.
02:10 Next thing we're going into is that four punch combination.
02:13 Jab, cross, hook, cross, down to a sprawl.
02:16 Give me three, two, one, and let's go.
02:23 Good, Brett.
02:24 Now for this, we wanna aim for at least 15 reps here.
02:29 We're definitely gonna be pushing the pace here.
02:32 Good, letting those feet go back.
02:36 We are jumping up fast.
02:37 We wanna keep this as dynamic as possible.
02:39 Good, Brett.
02:42 Look at you with those punches, okay?
02:45 Brett, you have 10 seconds left.
02:48 Can you give me two more?
02:50 Here we go.
02:52 (breathing heavily)
02:55 Here we go, Brett.
02:55 Give me five, four, three, two, and time, Brett.
03:00 Take a big, deep breath in.
03:05 Here we go.
03:07 We are going to those chest slams.
03:09 We're gonna hinge at the hip here.
03:11 We're going to push down with that med ball.
03:14 You have five, four, three, two,
03:17 and let's get started, Brett.
03:21 Good, Brett.
03:21 Use that force and press that into the ball there.
03:25 Nice.
03:25 Brett, you are doing good here.
03:29 You didn't need those 15 seconds.
03:31 - I did.
03:32 (laughing)
03:34 - 30 seconds here, Brett.
03:35 You are 15 seconds in.
03:37 Here you go.
03:38 Good, I like the hinge.
03:41 You're gonna be feeling that in your shoulders,
03:42 in your hamstrings here.
03:44 Good, Brett.
03:47 You have 15 seconds left.
03:49 Good, you wanna breathe the whole time here.
03:51 Good.
03:54 Give me five, four, three, two, and time.
04:00 Take a deep breath, 15 seconds here.
04:05 Next, we are gonna go into those sit-throughs.
04:07 You are going to be in that bear position.
04:10 You are going to sit each leg through,
04:12 coming up with the opposite arm.
04:14 Give me five, four, three, two, and let's go, Brett.
04:19 I know y'all are tired here,
04:25 but you guys should be aiming for, again,
04:26 15 to 20 reps here.
04:28 Yeah, you're definitely gonna feel this in your shoulders.
04:33 How you feeling, Brett?
04:33 - I'm feeling it.
04:34 - There we go, let's go.
04:36 30 seconds left here.
04:38 Good, Brett.
04:41 I want us to sit our butt down to the floor here.
04:44 Good, getting low here.
04:45 Brett, you have 15 seconds to go.
04:50 Give me at least five more.
04:53 You are pushing it out here.
04:54 Give me five, four, three, two, and time.
05:02 15 seconds, last exercise.
05:07 We are going into our rainbow slams.
05:10 We are going to be moving our feet to the side,
05:13 coming all the way in a full crescent,
05:15 slamming that ball down.
05:16 Brett, last one.
05:17 We have three, two, and one.
05:20 Let's get it.
05:22 Good, picking up that ball.
05:23 We are pushing a pace here.
05:25 Moving those feet.
05:27 We are being intentional.
05:29 There we go, Brett.
05:30 Good, you're 30 seconds here.
05:33 Push that pace, Brett.
05:41 Brett, you have 20 seconds left here.
05:44 Good, I want you to push it here.
05:45 We want to aim for about 15 to 20 reps here.
05:49 Good.
05:51 Push it out.
05:54 Breathe as you are doing this.
05:55 We don't want to hold our breath.
05:57 Brett, give me two good ones here.
06:00 Five, four, three, two, and time.
06:05 Nice.
06:06 - All right.
06:09 It was tough.
06:10 And the one thing that I really noticed,
06:13 and we're throwing some strikes.
06:15 I was sprawled, kick throughs, you know, got it in.
06:18 Those are all martial arts training principles.
06:23 How do you, as, you know, a general trainer,
06:26 inject those principles into your workouts?
06:29 - I think power development is something
06:30 that's really underutilized.
06:32 It's something that's great for your joint health.
06:33 It's something that's great for your cardiovascular health.
06:36 And a lot of people do basic cardio,
06:38 basic strength training.
06:39 But when you marry these two things together,
06:42 you unleash that inner athlete
06:44 that we all have inside of us.
06:45 So I think this is perfect for anybody
06:47 who wants to do power training.
06:49 - And it's fun, you know, we get a, you know,
06:51 get the little, bring the hips in,
06:52 get the power in, we enjoy it.
06:54 - Yeah, you get to experience something totally new
06:56 that you maybe have never done before.
06:59 - And that's all you can ask for in a workout, really.
07:01 So if you want something new, give this a try.
07:04 (upbeat music)
07:06 (upbeat music)