5 Minutes of Spartan Race Hell | 5 Minutes of Hell | Men's Health Muscle
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00:00You're going to be able to get one more than I thought.
00:01Last one, last one right here.
00:02Bring it home, bring it home, Brett.
00:04Yes, sir.
00:05Hey y'all, we are here for five minutes of hell.
00:07Today, I am joined by Yancey Culp,
00:10the co-creator and senior director of Spartan Deca.
00:14Yancey, I'm not seeing a race course.
00:18There's no obstacles.
00:19What am I doing today?
00:21We are not actually doing a Spartan race today,
00:23but in five minutes and five minutes only,
00:26we're going to get a great full body
00:27functional fitness training session
00:29that's going to hit every joint, every muscle group,
00:31and it's going to get that heart rate up high, my friend.
00:34All right.
00:36I guess the only way to know how it's going to go is to do it.
00:38So let's go.
00:45OK, Yancey, tell me what the moves are.
00:47I see the weights.
00:48Five minutes of hell.
00:49Brett, today we have one minute weighted burpees,
00:53two 15-pound dumbbells.
00:55You roll right into alternating reverse lines
00:58with a farmer's carry hold, alternating reverse lunge.
01:00As you're coming up, curl to press,
01:03alternating legs, 40 seconds.
01:0520-second rest, then we go into a lateral jump
01:10with ground to overhead, 40 seconds, 20-second rest.
01:15Then we go into a little bit of a heart rate recovery
01:17as we prepare for the bookend.
01:20We're going to do halos, 40 seconds.
01:22Again, just some good shoulder health,
01:24letting that heart rate come down, a full 20-second rest.
01:27After the 40-second halo, and we book in five minutes of hell
01:30with one more minute of weighted burpees.
01:34OK.
01:35All right.
01:36You ready, brother?
01:37Let's go.
01:39Weighted burpees, one minute.
01:41Chest testing those dumbbells.
01:42Good, full press.
01:44As we're firing those feet back up,
01:46we're trying to get the feet all the way
01:47to the outside of the dumbbells.
01:49That way we're able to keep the weights nice and close
01:52to the body on the full range of motion
01:54there with the dumbbells.
01:56Good, Brett.
01:58Again, the focus for Brett today is
02:01we don't want the movement standard to fall apart.
02:05The heart rate's going to come up.
02:06There's going to be a lot of acid in those muscles
02:08as we start working through this.
02:10If before the movement standard falls apart, what we want to happen
02:13is lower the pace.
02:15Lower the pace.
02:15You got 23 seconds, my friend.
02:17Good.
02:19Great pace.
02:20Again, no rest after this minute.
02:22We're going to go right into alternating reverse lunge
02:26with curl to press.
02:2712 seconds, my friend.
02:28Great form.
02:29Firing those feet all the way back there.
02:31Again, see how he's getting the feet back up to the dumbbells.
02:34So as he goes into that lift, the weight
02:36is nice and close to the body.
02:38Excellent extension above the head.
02:40OK, 40 seconds.
02:41Weight's off to the side.
02:43We're going to step backwards.
02:44Alternate reverse lunge.
02:46Just barely kiss the ground with that knee.
02:48Curling and pressing on the way up.
02:50Excellent.
02:51A little bit of heart rate recovery here.
02:53A little bit.
02:54A little bit.
02:55This next one, though, is going to hit him hard again.
02:58We're going to spike right back up.
02:59Nice little roller coaster ride we're
03:00going to put him on today.
03:01And again, only five minutes, folks.
03:03You don't need a ton of time.
03:05Every joint in the body is being worked here.
03:07Every muscle group in the body is being worked with this one.
03:1010 minutes, or 10 seconds, my friend.
03:12Yes, you heard that.
03:1210 minutes.
03:13Oh, man.
03:15You do get 20 second rest after this one.
03:19Good.
03:20All right, 20 seconds.
03:21We're going to slide off to the right a little bit.
03:23We're going to put that left foot right there,
03:25lateral jump with ground to overhead in 10 seconds.
03:30So you're going to see him push off of both feet
03:33with that lateral jump here.
03:36All right.
03:37And let's go.
03:40Beautiful.
03:42Excellent.
03:43Again, pressing off of both feet.
03:44Working a little bit of balance and coordination here.
03:47Very important out on the Spartan course.
03:52A lot of shoulder work today.
03:54Shoulders will be fired up.
03:57Good.
03:59Excellent movement standard there.
04:01Nice functional squat here.
04:02You're stacking the vertebrae and the spine.
04:05Excellent.
04:05Just hinging back with the hips.
04:06Beautiful movements right there.
04:09Excellent job.
04:12Eight seconds, my friend.
04:1320 second rest, then we're going to work at moving to halos.
04:18Great job.
04:19All right, right there we're going to rest.
04:20We're going to put one of the dumbbells aside.
04:23We're going to get ready for the halos.
04:24You're going to get a nice minute of recovery here,
04:27but we're still going to focus on that shoulder health.
04:30Shoulders get worked a lot out on course,
04:32and that's why we want to work that into our training.
04:37All right, my friend.
04:38And here we go.
04:40One full revolution, quick pause, change directions.
04:42Very good.
04:44All right, 40 seconds here, letting the heart rate
04:46come down.
04:46We're getting ready to book in this with one
04:49minute of weighted burpees.
04:51Now, what he promised me before we hit roll on the cameras,
04:55he's going to see how many he can get in in this last minute.
04:59He actually didn't say that, but that's
05:01what he's thinking right now.
05:03We're going to go nonstop, my friend.
05:05We're going to try to go nonstop, but again,
05:07the rule is don't let the form fall apart.
05:10I'm going to let him go as fast as he can go,
05:12as long as he keeps good mechanics.
05:14Good, you got three seconds.
05:15One more good rep.
05:17You're going to get 20 seconds now.
05:19We're going to get those dumbbells in place,
05:21finishing up with 60 seconds, man.
05:24Again, we're going to try to make sure we get those feet up
05:27to the outside of those dumbbells,
05:29just like you did in that first round.
05:31Good mechanics here, good form.
05:33Beautiful day to celebrate a little fitness.
05:35Beautiful day to take care of the beautiful machine,
05:36my friend.
05:37And here we go.
05:39Good.
05:40As Brett and I were talking when we started,
05:43in the fitness space, we're in the business
05:45of dealing with the world's most powerful drug, fitness,
05:47movement, exercise, mental and physical health
05:49and wellness.
05:50We've seen it change and save lives.
05:52That's why we love what we do so much.
05:54Hey, at the end of the evening, if you haven't checked
05:57that fitness box, five minutes right here is all it takes.
05:59Five minutes, good job.
06:0135 seconds, my friend.
06:02Form looks amazing.
06:03You are rolling.
06:05Getting that good head space.
06:08Beautiful.
06:09Nice job.
06:11Nice job.
06:12Getting ready for the Spartan race.
06:14It doesn't have to be in 45 minutes to an hour every day.
06:17Five minutes with a good, purposeful session
06:20just like this.
06:21Can check the box.
06:22Excellent.
06:2315 seconds.
06:24Let's go for four more.
06:25That's one.
06:26Beautiful.
06:27Three more, my friend.
06:28Two.
06:29Excellent.
06:31Three.
06:33Four, you're gonna be able to get one more than I thought.
06:35Last one, last one right here.
06:36Bring it home, bring it home, Brett.
06:38Yes, sir.
06:39Good work.
06:40Good job, dude.
06:42Nancy, that was tough.
06:44I appreciate it.
06:45Definitely feeling it, all those burpees.
06:48And you know, this was as expected for something
06:52with a Spartan-esque edge.
06:55Very hard, but I felt like it was really smart.
06:59I liked having some rest,
07:00but I could tell we were being very intentional
07:02with that rest and giving us some shoulder love
07:06with those halos.
07:07Can you tell me about why,
07:08especially in the context of Spartan,
07:10where you're coming from,
07:11why shoulder health and strength is such an important thing?
07:15So let's say you've never done a Spartan race before.
07:17You don't know what to expect.
07:19When you launch yourself out on course,
07:20you're crawling under things,
07:22you're crawling over things,
07:23you're carrying heavy objects,
07:26you're using your upper body, your shoulders,
07:28your grip and pull strength to traverse across obstacles.
07:31That shoulder health is very, very important.
07:34What we don't want is you to go out there
07:36and get an injury.
07:37So training for that Spartan race
07:39and working in a lot of shoulder strengthening exercise,
07:43shoulder mobility, the shoulder health,
07:45we like to call it very, very important.
07:47So that was a lot of safe shoulder work,
07:51but the shoulders may be a little sore tomorrow.
07:53It might be a little sore,
07:54but hey, it was a good program
07:57because we're pressing, we're moving,
08:01we're getting all the aspects of it.
08:02So if you have five minutes,
08:04you want to just get fit,
08:06not even necessarily prepare for a Spartan,
08:07but hey, that's there for you.
08:10Give this one a try.