This Skip, Lunge, and Pull Workout Takes Under 20 Minutes

·2 min read
Photo credit: Courtesy of David Freeman
Photo credit: Courtesy of David Freeman

When the Covid-19 pandemic halted the cadence of everyday life for just about everyone in 2020, fitness was one of the few reliable pillars for quarantined folks to rely on for some sense of normalcy. While everyone handled the challenges of social distancing and self-isolation differently, communities sprang up online and IRL to make sure that no one had to go it alone. There would still be group sweat sessions, even if gyms were closed and you couldn't turn to your workout buddy for a high five after a tough set.

At Men's Health, we've used this pandemic period as an opportunity to build up our community and share as much useful, positive information as possible. We ramped up our library of at-home workout options, attempting to provide some normalcy for everyone stuck missing their typical training routines with gyms and fitness centers closed down. But that was just the start.

We've hosted live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in everyone's daily routine, providing community and a space for everyone to get a sweat on, every single weekday. Even though conditions have improved and stabilized in many places, we're going to keep training with you.

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

David Freeman, National Digital Performer Brand Manager of Life Time's Alpha program, hosted the most recent session. This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, will be finished well before you hit the 20-minute mark. To take on the session, you'll need a weight with a handle (like a kettlebell or dumbbell) and a jump rope.

Today's a special workout for Freeman. He dedicated the session to his father, a U.S. Army veteran, on his birthday. "In dedication to my pops, I'm going to do some of the best things that I remember growing up in my childhood—one of them being skipping some rope, so you're going to see some footwork," Freeman said. Along with the jump rope, you'll also take on some lunging and unilateral work.

David Freeman's Dedication Workout

Warmup

Repeat for 2 total rounds

  • Reverse Lunge

5 reps per side

  • Hops

20 reps

  • Bent-Over Rows on Air

10 reps

The Workout

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat for 4 total rounds.

  • Back-Rack Reverse Stepping Lunge

  • Staggered Stance Row (R)

  • Staggered Stance Row (L)

  • Jump Rope

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.

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Photo credit: .

GET THE WORKOUTS

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

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