Take a Little Time to Crush This Dumbbell Workout
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.
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.
The workout will go longer than a usual Freeman session—but just barely. Instead for a quick 12-minute blast, this E.M.O.M. protocol will take 16 minutes. That means you's be tasked with completing a set number of reps for each minute of a predetermined amount of time. In this case, you'll complete four rounds of four exercises total.
Freeman makes a point to provide a 'life habit' for every single workout session to encourage everyone to think beyond their sweat. The theme of this workout is, appropriately given the EMOM protocol, T.I.M.E., an acronym for Things I Master Every Day. "When you think of how you're utilizing your time, you're putting effort and energy into the things that matter the most," says Freeman. "Those are the things you should be mastering."
David Freeman's T.I.M.E. Workout
Warmup
Air Squats - 10 reps
Reverse Lunge - 5 reps each leg
Plank Shoulder Tap - 10 reps
The Workout
Perform the predetermined number of reps for each exercise in one minute. Use the extra time to rest. Repeat for four total rounds.
Dumbbell Cleans - 15 reps
Dumbbell Snatch (right) - 15 reps
Reverse Lunge - 20 reps (10 reps per side)
Dumbbell Snatch (left) - 15 reps
Cooldown
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.
Want some more workouts from Freeman? Check him out on Instagram and on All Out Studio.
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