This five-minute EMOM workout uses dumbbells and exercises that hit multiple planes for a complete total-body training session. If you're up to the challenge too, you can follow along and do at home.
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00:00 Five, four, three, two, one, done.
00:05 Nice job.
00:07 - Hey y'all, Men's Health Senior Fitness Editor,
00:10 Brett Williams here for another installment
00:11 of Five Minutes of Hell.
00:14 I'm joined today by Nellie Barnett,
00:17 founder of Nell Bell's Fitness.
00:20 Nellie, what do you got for me today?
00:22 - All right, today we are going to do
00:24 a countdown dumbbell finisher.
00:27 So for this Five Minutes of Hell,
00:29 we're going to do it EMOM style.
00:31 So every minute on the minute,
00:32 you have four different exercises
00:34 that are gonna hit each body part.
00:36 Starting with side lunges, we're working those legs,
00:39 going right into dumbbell swings,
00:41 have some push presses to work the upper body,
00:43 as well as reciprocal rows.
00:45 So we're really hitting the back muscles too.
00:48 - All right, well let's just get into it then.
00:50 - Let's do it.
00:51 (upbeat music)
00:57 - All right, so Brett, you have your medium set of dumbbells
01:00 which is perfect because you want a weight
01:02 where you can move through this easily,
01:04 but it's still gonna be a challenge.
01:06 Ready, we have our five minute EMOM.
01:08 So every minute on the minute,
01:09 we have four exercises starting with the side lunges,
01:13 going right into dumbbell swings, push presses,
01:16 and then ending with those reciprocal rows.
01:19 You ready?
01:20 - As ready as I'll ever be.
01:21 - All right, let's do it.
01:23 Three, two, and one.
01:27 Side lunges.
01:28 So for these, Brett has a wide stance.
01:31 He's staying low so that he can power through this movement.
01:35 We're doing 10 side lunges total,
01:37 and then he's going to be performing eight dumbbell swings.
01:42 So for our dumbbell swings,
01:44 you're really activating the hamstrings and the glutes
01:47 as you push that dumbbell forward.
01:48 It should really be your posterior chain
01:51 that's activating this movement here.
01:54 Next up, immediately into our push presses.
01:57 Six total push presses.
01:59 Now we're working our upper body here,
02:01 keeping a strong core.
02:03 Cycle through it.
02:05 Next up, those reciprocal rows.
02:07 Brett's hinging at the hip and then the shoulders,
02:10 especially that upper body, your chest,
02:12 it's having the slight rotation.
02:14 You're doing four per side on that exercise.
02:17 Nice, you get 10 seconds of rest.
02:20 So breathe, control your breathing here,
02:22 and get ready 'cause in three, two, one, round two.
02:27 10 side lunges to start.
02:30 Really push, drive through your heels.
02:32 You're activating the hamstrings as well as the glutes
02:35 as you sit back like you're sitting onto a chair.
02:38 Nice form.
02:40 Good job. - Core.
02:40 - Yeah, core, you gotta keep that core tight.
02:43 Immediately into our dumbbell swings.
02:45 So eight dumbbell swings here,
02:47 activating similar muscle groups
02:50 so that the hamstrings, the glutes,
02:53 they're all getting worked again
02:55 as Brett pushes through that.
02:56 Then immediately into those push presses.
02:59 Nice job, it's six push presses total.
03:02 Really get the upper body pumped
03:04 and then hinging at the hip for those reciprocal rows.
03:07 These are really great in terms of working out your back
03:10 as well as the obliques and rest.
03:13 Nice, you got almost 15 seconds.
03:15 Good job, 10 seconds now.
03:17 So I always say on your rest, big inhale in,
03:20 big exhale out.
03:22 'Cause in four, three, two, one, go for it.
03:27 On to the next round, nice.
03:32 So with the side lunges here, again, this is good
03:35 because we're working a different plane of motion
03:38 than some of the other workouts in this sequence.
03:41 Come on, you got this, right into those dumbbell swings.
03:44 Nice, we've got eight dumbbell swings
03:47 paired up with the side lunges.
03:49 This is really great for working that lower body.
03:52 And then the other two exercises are all focused
03:55 on working the upper body.
03:56 So immediately into the push presses here.
04:00 You're still even getting some lower body action
04:02 because you need to be explosive through your feet
04:04 to raise those dumbbells up above you.
04:07 Nice, ending with the reciprocal rows.
04:09 The reason now for this, it's four per side
04:12 is so that you're really working more of the body there.
04:15 Good job, 10 seconds left to rest.
04:19 - What side am I on?
04:21 - All right, get ready for round four in three, two, one,
04:25 go for it.
04:26 So those 10 side lunges, this workout,
04:29 I did it in a way where you're really targeting
04:32 the lower body first,
04:33 and then you're getting into the upper body.
04:35 That way you can fully burn out, you can give it your all,
04:39 and then work the other part of your body there.
04:42 Nice, so for those hip swings,
04:44 really activating the glutes,
04:46 squeezing as you thrust the dumbbells forward.
04:50 Perfect, right into those push presses, good job.
04:55 Keeping the core tight.
04:57 Your body's gonna wanna sway here,
04:58 so make sure you have a wide enough stance,
05:01 and then hinge at the hip for those reciprocal rows,
05:04 four per side.
05:05 This is really great engaging the back
05:07 as well as working some more of that core.
05:10 Good job, you get 15 seconds of rest.
05:12 Make sure you really catch your breath here
05:14 'cause we're getting ready for that final round.
05:17 10 seconds, all right, get ready, five seconds,
05:21 four, three, two, and one, go for it.
05:26 Nice, this is our final round.
05:28 As you can see, Brett is getting worked.
05:32 We are in the midst of hell currently,
05:35 but you're gonna power through, keep it moving, nice.
05:38 Great form, you see how he was sitting back
05:41 like he was sitting onto a chair,
05:43 and then immediately going right into those swings.
05:47 You gotta keep your core tight.
05:48 It's also even working your arms in a sense.
05:51 I'm sure Brett's feeling it right now,
05:53 and then you're gonna work those arms even more
05:55 for these push presses,
05:56 which are great for getting the shoulders worked
06:00 as well as exploding through the entire body.
06:02 Ending with our four sets of reciprocal rows,
06:06 doing that per side so that the back
06:09 really gets some more extra love here,
06:11 and then boom, that's it.
06:13 You had 15 minutes to spare, but in reality, we're done.
06:17 - 15 seconds.
06:19 - Oh, seconds, that's right.
06:20 - That's like crazy.
06:21 - That's right, but you could make this
06:23 a 15 minute workout, just cycle through it three times.
06:26 - Ooh, Nellie, that was not easy,
06:30 but the one thing that I did appreciate
06:33 even as I was sweating through all of those reps
06:38 was that we start with a lunge, lower body,
06:40 swing, full body but lower body focus,
06:44 then we get into push press and the reciprocal row,
06:48 which both bring the upper body into play,
06:50 but in different ways.
06:52 - Exactly.
06:53 - Why would you structure our session like that today?
06:57 - I wanted this workout to be really intentional
06:59 in terms of hitting all the body parts,
07:01 but also across different planes of motion.
07:04 So you're really getting a solid workout in
07:06 when you perform this, and to do that in five minutes,
07:08 that's really good.
07:10 - Five minutes, you got your legs,
07:13 you got your push, you got your pull,
07:15 what else could you want?
07:17 Give this one a try.
07:18 (upbeat music)
07:20 (upbeat music)