Try This 12-Minute Strength Workout to Boost Your Balance and Coordination

Brett Williams, NASM
·2 min read
Photo credit: Kelly Loverud/Courtesy of David Freeman
Photo credit: Kelly Loverud/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 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, requires a kettlebell, dumbbell, or anything you have handy with a handle that can simulate a similar load.

The workout will only take 12 minutes, but it won't be just a blink to finish. You'll have to focus to be able to make it through. "We're going to be testing two different elements today: coordination and balance," says Freeman. "If you've got coordination and balance you're in the right place—and if you don't have it, you're gonna have it by the end of today's workout."

To pack a ton of work into such a short period of time, you'll be working with a 2:1 work-to-rest ratio. Make sure you have some way to keep the time, too.

David Freeman's Strength and Balance Burner Workout


Perform 3 rounds

  • Good Mornings - 10 reps

  • Body Walkouts - 3 reps

  • Right Over Left Reach Over - 3 to 5 reps of 10 seconds per side

The Workout

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat for 3 total rounds.

  • Single-Arm Kettlebell Swing - right

  • Racked Reverse Lunge (Optional Knee Drive to Press) - right

  • Single-Arm Kettlebell Swing - left

  • Racked Reverse Lunge (Optional Knee Drive to Press) - left

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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