This Strength Interval Workout Challenges You to Jump Forward

Brett Williams, NASM
·2 min read
Photo credit: Courtesy of David Freeman
Photo credit: Courtesy of David Freeman

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. This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, requires a kettlebell, dumbbell, or anything you have handy with a handle that can simulate a similar load, along with a jump rope.

Unlike some of Freeman's other workouts, which give you more time to rest after your intense effort, you'll be working at a brisk 2:1 work to rest ratio. That's part of his mantra for the session: keep moving. "Regardless if it's in this workout or beyond this workout, what I need for you to do is keep moving," he says. "2020 has been trying, it's been doing all these different crazy things to us, but we have to keep moving."

You'll keep up that pace and movement for about 16 minutes, pressing this quick workout forward until you finish. That's progress.

David Freeman's Keep Moving Workout


Dynamic Warmup

Perform the series twice

Knee Hugs

5 reps each side

Single-Arm Wide Circles

5 reps each side

Good Morning Hinge

10 reps

The Workout

Work for 30 seconds, then rest for 15 seconds. Repeat the series for 5 rounds.

Floor Press

30 seconds

Split Stance Swing (right)

30 seconds

Split Stance Swing (left)

30 seconds

Jump Rope

30 seconds

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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