Intense Five Minute Row and Core Workout | Men’s Health Muscle
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00:00 Four, three, two.
00:04 Good work.
00:05 Woo!
00:08 - Hey y'all, Brett Williams here for five minutes of hell.
00:11 Today I'm joined by Kurt Ellis, coach in New York City.
00:15 And Kurt, clearly there's a rower.
00:18 I'm assuming we are using it.
00:20 How are we gonna do that today?
00:21 - All right, Brett, we got a little row and court today.
00:24 All right, so we're gonna get your heart rate up
00:26 with the row sequence,
00:28 then we're gonna work the abs a little bit
00:29 with our core sequence.
00:30 200 meter row, couple knee tucks off there right after.
00:35 She'll sweat a little bit, she'll get some ab work.
00:37 It'll be a lot of fun.
00:38 - All right, let's get to pouring.
00:39 - Let's get it done.
00:40 (upbeat music)
00:43 All right, Brett, here's what we got today.
00:48 You have five minutes to get as many rounds as possible
00:51 of a 200 meter row, followed by 10 knee tucks
00:55 off the rower.
00:56 Now with your row, you can go at your own pace.
00:59 I'm gonna suggest just kicking it up a little bit, right?
01:02 We wanna get as many rounds as possible here, right?
01:05 All right, Brett, ready to work?
01:07 Let's get it done.
01:07 You got five, four, three, two, let's get it.
01:11 Great job here.
01:17 Coming out hot.
01:20 Let's go, Brett.
01:23 (upbeat music)
01:25 Coming up on 100 meters left.
01:32 Now a couple of things you see here,
01:36 Brett's ripping it right now.
01:38 So he's focusing on getting a ton of strokes in there, right?
01:42 If you're doing this, you have the option of, you know,
01:44 going at a quick pace such as this,
01:46 or you could slow things down, maximize each pull,
01:49 get a ton of power out of each stroke.
01:51 It's up to you, however you wanna approach this.
01:53 Let's go, Brett.
01:54 Good job.
01:55 You got 10 knee tucks, strap yourself out of there.
01:58 Come on, baby.
01:59 Now with your knee tucks,
02:02 we're looking to keep the hips low,
02:04 drive the knee towards the chest.
02:06 And you can use this for a little bit
02:07 of a recovery as well, right?
02:08 So once again, you could go at a quick pace,
02:10 you could slow it down a bit, catch your breath.
02:13 That's up to you.
02:14 Great job, Brett.
02:15 Seven, three more.
02:17 Let's go.
02:22 Come back at it.
02:22 Same thing again, 200 meter row.
02:24 Let's go, Brad, 307.
02:26 Let's get to 507.
02:27 - Straps, man.
02:31 - Now, I will say this.
02:35 Set them just a little bit loose
02:37 just so you could slip on out, slip on in.
02:40 Save yourself some time.
02:41 Let's go, Brett.
02:42 Let's work, baby.
02:44 Time check, you're at 330 right now.
02:46 I'm going to 507, by the way.
02:48 (upbeat music)
02:50 Good work, brother.
02:53 So with the rower, what we're looking to do here
02:58 is obviously work our aerobic system a little bit, right?
03:02 Now, once again, depending on how quick you go,
03:04 you have an opportunity to work different energy systems.
03:07 Right now, Brett's ripping it.
03:09 So just really try to focus on getting this done
03:11 as quick as possible.
03:17 Come on, Brett, come on.
03:18 10 meters.
03:19 Punch it on this.
03:21 Good work, Brett.
03:24 Come on, stay strong, stay strong.
03:26 Two, and you're good.
03:30 Time check, you're at 240 on the clock.
03:35 Let's go, brother.
03:36 10 knee tucks.
03:37 Get it done.
03:38 So another thing with these knee tucks,
03:42 even though they're a little bit of an active recovery
03:44 part of this workout,
03:46 you see here, obviously you're engaging the upper body,
03:49 you're getting some anterior core work here
03:51 with the knee tuck.
03:52 You don't want the hips to rise up,
03:54 like I mentioned before,
03:55 keeping the hips low is gonna force us
03:57 to use those deeper hip flexors
03:59 and really focus on the deep core in this, right?
04:02 Let's go, let's get another one in there, Brett.
04:03 Come on, baby.
04:05 Oh yeah.
04:06 We're at the two minute mark.
04:09 You're aiming for 815 on these.
04:12 - I'm all right.
04:15 - Come on, brother, push.
04:17 - Pull.
04:19 - Touche, my friend.
04:22 Let's go.
04:23 145.
04:25 Single to 800 on this.
04:45 Work, Brett.
04:46 Come on, stay strong, stay strong.
04:48 Good, be more patient on that pull, right?
04:53 Yeah.
04:54 Another pull in there.
04:59 We are one minute and 10 seconds.
05:02 Finish up these knee tucks,
05:03 see what distance you could travel
05:05 when you get back on that rower.
05:07 Let's finish this off strong, come on.
05:09 Great job.
05:13 Two,
05:14 three.
05:15 Four.
05:16 Five, six.
05:19 Eight.
05:22 Last one here.
05:24 You got 45 seconds.
05:26 Let's see what you could get in 45 seconds.
05:28 Come on, Brett.
05:29 Come on, finish strong here.
05:30 Is he gonna be able to get another round in there?
05:37 Let's see.
05:40 Come on.
05:44 Get to 1100 on this, Brett.
05:46 You got 20 seconds.
05:49 See what distance we could cover here in 20.
05:53 Come on, 15.
05:57 Coming on your final 10.
06:01 In five,
06:06 four,
06:08 three,
06:09 two.
06:10 Good work.
06:11 Woo!
06:14 - That was tough, Kurt.
06:16 I mean, you know, anybody sees that,
06:20 you can see the activity and the pulling and the rower.
06:23 And I mean, everybody who's ever done a rower
06:27 knows that that's no joke.
06:28 One thing that surprised me is when I transitioned
06:33 to what, you know, was active rest.
06:35 And it was,
06:37 because my heart was able to calm down a little bit,
06:39 but I was still working.
06:42 - You know, like you mentioned,
06:43 even though we are technically resting,
06:45 you're still being active in this, right?
06:48 Your heart rate still gets an opportunity to drop,
06:50 but as you mentioned, right,
06:51 there's a ton of work going on with the deeper hip flexors
06:54 and just being stable through the trunk and the core
06:56 as you hold the high plank position.
06:59 Of course, you're rowing,
07:00 you're getting that upper back work as well.
07:03 But yeah, I mean, it's still work back and forth.
07:05 You know, one's a little bit more higher intensity,
07:07 one is a little bit lower intensity,
07:09 but you're still working on different aspects
07:11 of the body, right?
07:12 - Exactly.
07:13 It's high intensity, it's low intensity,
07:16 and it's really sneaky effective for the core too.
07:20 So you want the total body experience,
07:22 get on a rower, give this one a try.
07:25 [MUSIC PLAYING]
07:28 (upbeat music)