Killer 5 Minute Kettlebell Workout | Men’s Health Muscle
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00:00 You're almost there.
00:01 Three, two, one, and you're done.
00:04 The ISOs are sneaky.
00:09 - Hey y'all, we are here for five minutes of hell.
00:12 I am Men's Health Fitness Editor, Brett Williams,
00:15 joined by DJ Gibson, kettlebell and mobility specialist.
00:20 DJ, I gotta know, what do you have for me today?
00:22 - All right, Brett.
00:23 We're gonna do a double kettlebell workout
00:25 and we're gonna combine it with some body weight work too.
00:27 Minute one and minute three,
00:28 we're gonna do clean and squat.
00:30 Minute two and minute four,
00:32 we're gonna do a split squat hold.
00:33 And then minute five is gonna be a combination of both.
00:36 - All right, so we got a lot of movement,
00:38 a lot of stillness.
00:39 - A lot of skill.
00:39 - And it seems like it's gonna be hard.
00:41 - It's gonna be hard, but you got it.
00:43 - All right, let's do this.
00:45 - All right, Brett.
00:52 So minute one and minute three are gonna be the same move.
00:54 We're gonna use the double kettlebells.
00:55 You're gonna go into a clean for one
00:58 and then four squats.
00:59 And then you're gonna reverse them.
01:00 So you'll end up with four cleans
01:02 and then you'll end with one squat, right?
01:04 So one clean, four squats, two cleans,
01:08 three squats, three cleans, right?
01:11 You understand?
01:12 So let's grab the handle of the bell.
01:14 Let's tilt them over.
01:14 We got five seconds, all right?
01:16 Three, two, one, clean it up.
01:19 Let's go for four squats here.
01:23 One, two, three, four.
01:28 You got two cleans.
01:29 All right, you got three squats.
01:33 One, two, three, three cleans.
01:37 Two squats, four cleans.
01:53 One more, let's go.
01:55 All right, Brett, one squat.
01:56 And let's set those down.
01:59 All right, we got 20 seconds of rest
02:01 until we get into the split squat hold.
02:03 Right, so when you get into that split squat hold,
02:05 make sure that your knee
02:06 is directly underneath your shoulder.
02:08 That's important.
02:09 Try not to lean too much into the forward leg.
02:11 You ready?
02:12 - I hear you. - All right.
02:13 - I'm losing every second of rest.
02:15 - All right, five, four, three, two, one.
02:19 All right, hold.
02:20 Keep that chest up nice and tall.
02:22 And think about tucking under from the hips as well, right?
02:24 So you should be squeezing your left glute.
02:26 All right, this looks easy.
02:29 It's not.
02:30 - I'm watching those seconds count down.
02:32 - Eight, seven, six, five, four, three, two, one.
02:37 Stand up, shake it out.
02:40 Brett has 10 seconds here.
02:42 All right, you're gonna switch legs.
02:44 In five, four, three, two, one.
02:49 All right, let's get that knee a little lower too.
02:52 Yeah, right, so you want that knee to be hovering
02:54 maybe just like an inch off the floor.
02:56 Right again, you're gonna be in that stack position here,
02:58 tucking under.
02:59 It's perfect.
03:01 You got it, you got it, you got it.
03:04 Come on, five, four, three, two, one.
03:08 Stand up.
03:09 All right, shake that out.
03:10 But get set, right?
03:12 This is when it gets a little spicier.
03:14 I said that, right?
03:16 Let's get the hands on the bell.
03:17 Three, two, one.
03:19 Clean 'em up.
03:20 That's one clean, we got four squats.
03:22 One, two, three, four.
03:26 We got two cleans.
03:27 On the top position, yeah, like pause a little bit.
03:30 Two, good, let's go for three squats.
03:32 Same thing at the top of the squat here.
03:34 Lock it out, good.
03:36 Okay, we got three cleans.
03:38 Let's go, Brett, you got it.
03:39 Two, three.
03:43 All right, two squats.
03:45 Four cleans.
03:49 One, two, three.
03:54 Last one here, own this top position.
03:56 Stand tall, there you go.
03:57 And finish off that squat.
03:58 Set 'em down with control, my man.
04:00 All right, Brett.
04:01 There you go, all right.
04:04 - Four squats, man, I'm catching up.
04:05 - Nah, that looks good, man.
04:06 - Isometric work. - Okay.
04:08 In 10 seconds, we're gonna--
04:09 - I'm working this right now.
04:11 - Yeah.
04:12 So, minute four, this one's gonna be even spicier.
04:14 Five, four, three, two, one.
04:19 Chest tall, remember that knee gotta be
04:21 an inch off the floor.
04:22 Get a little lower, all right.
04:24 Brett's doing a really-- - Look, I know everybody
04:26 watching this is laughing right now,
04:29 but this-- - 10 more seconds.
04:30 - Sucks. - Yeah.
04:32 Five minutes to hell.
04:36 Three, two, one, stand up, Brett.
04:40 Shake that out, all right.
04:44 I'm shaking it out with you, man.
04:45 All right, ready?
04:46 Three, two, one.
04:49 Good.
04:50 Right again, right, really tall.
04:52 Actively tucking under from the hips.
04:54 Brett is doing a really good job
04:56 at keeping his shoulder over the knee.
04:58 That's one of the most important parts
04:59 that you wanna emphasize during the split squat hold.
05:02 All right.
05:04 Four, three, two, one.
05:09 Good, stand up, shake that out.
05:10 All right, we got one bell here, one bell.
05:13 Let me help you a little bit.
05:14 We're gonna go for some rack squats, all right.
05:16 Choose each side, doesn't matter
05:18 which one you wanna go with.
05:19 Ready, let's bring it up to the rack.
05:20 15 squats in.
05:22 15 seconds worth of squats.
05:25 Good, keep it going.
05:27 Once that timer says 45,
05:30 you're gonna switch to the next side.
05:32 We're gonna go in three, two, one, pause at the top.
05:36 Let's switch sides.
05:37 And let's go for it.
05:41 (breathing heavily)
05:44 Good cadence too with your squats, man.
05:46 You're almost there.
05:48 Keep it going.
05:49 We'll be here for another five,
05:51 four, three, two, one.
05:55 Good, let's set that down.
05:56 Good, step away from the bell.
05:58 And let's go for a squat hold right here.
06:02 You're holding this and this is it, right?
06:04 Finish line is there.
06:06 All right.
06:09 10 seconds.
06:10 - Wish I was moving toward it.
06:15 - You're almost there.
06:16 Good, three, two, one, and you're done.
06:20 The ISOs are sneaky.
06:25 - They are.
06:26 - Right, good job, man.
06:27 - Thank you, man.
06:28 That was not easy.
06:30 I mean, that's the point of this,
06:31 but we had a lot of movement.
06:34 We had some movement under load
06:36 with those cleans and squats.
06:38 And we were able to put a lot of volume in there
06:40 because of the ladder structure.
06:42 But for my money,
06:44 the hardest part of that entire series
06:47 was when I was standing still.
06:49 Those isometrics were a beast.
06:50 Why do you put isometrics in a routine like that?
06:53 - Yeah, the isometrics are very sneaky,
06:55 but I love them for owning positions, right?
06:59 Oftentimes people rush out of these phases,
07:01 but those are the toughest places
07:03 and they really, really burn.
07:05 And you can catch your breath in the EMOM style
07:06 when you program an isometric in there like that.
07:10 - You're absolutely right.
07:11 I was feeling that burn.
07:13 You wanna feel that burn as well, give this a try.
07:15 (upbeat music)
07:18 (upbeat music)