This Dumbbell Strength Interval Workout Is Over in 12 Minutes

Brett Williams, NASM
·2 mins read

From Men's Health

While the coronavirus (COVID-19) pandemic has halted the cadence of everyday life for just about everyone, the world is now beginning to adjust. We're all handling the challenges of social distancing and self-isolation differently—but that doesn't mean that we have to go it completely alone in every sense.

At Men's Health, we're using this period as an opportunity to build up our community and share as much useful, positive information as possible. For everyone stuck missing their typical workout routines with gyms and fitness centers closed down, we've done our best to provide as many at-home workout options as possible. But that's just the start. We're also hosting live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

Photo credit: Men's Health
Photo credit: Men's Health

David Freeman, national program manager of Life Time's Alpha program, hosted the latest session from his home. This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, flips the script from Freeman's typically kettlebell-focused training. Today, you'll need to use dumbbells, or anything you have handy that can simulate a similar load.

You'll use a 2:1 work to rest ratio to pack a large number of reps into a short period of time, just 12 minutes total. Freeman advises that you use a light weight for the workout, given the volume. Just make sure that you're always focused on form. "I'd ratherslow it down and do it right versus going fast and doing it wrong," he says.

David Freeman's Dumbbell Strength Interval Workout

Dynamic Warmup

  • Jumping jacks

  • Trunk twist

  • Shoulder rolls

The Workout

Perform each exercise for 30 seconds of work, then rest for 15 seconds. Repeat for 4 total rounds.

  • Single-leg reach and row (right)

  • Dumbbell skier swings

  • Single-leg reach and row (left)

  • Dumbbell alternating press


  • Controlled breathing

Stay up to date with our workouts every single weekday at 12 p.m. ET. Want to keep up with the sessions you've missed? Check out the whole collection here.

Photo credit: .
Photo credit: .


Want some more workouts from Freeman? Check him out on Instagram and on All Out Studio.

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