Swing, Hinge, Lunge, and Push to Crush This 12-Minute Workout

Brett Williams, NASM
·2 min read
Photo credit: Men's Health
Photo credit: Men's Health

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 or anything you have handy with a handle that can simulate a similar load. You'll be swinging, so make sure the load is secure.

The intervals for this session are short–you'll work at a 2 to 1 work to rest ratio of 30 seconds on, 15 seconds off—but there shouldn't be a single wasted moment in the whole 12 minute workout. Freeman asks for just three things for anyone who plans to join: "Bring the energy, start strong, finish stronger."

David Freeman's Swing, Lunge, and Push Workout


The Warmup

Repeat for 3 total rounds

  • Reverse Lunge

5 reps per leg

  • Staggered-Stance Hinge

5 reps per leg

  • Crossovers and Windmills

The Workout

Perform each exercise for 30 seconds, then rest for 15 seconds. Repeat for 5 rounds.

  • Kettlebell Crossover (alt. Staggered Swing)

  • Reverse Stepping Lunge with Swing

  • Pushups

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: .

GET THE WORKOUTS

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

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