Help Yourself With This Strength Interval Workout

david freeman

Kelly Loverud/Courtesy of David Freeman

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.

This content is imported from Instagram. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

David Freeman, national program manager of Life Time’s Alpha program, hosted the latest session from his home. The strength interval workout will challenge you to use your muscles and work as hard as possible in short bursts of effort.

You’ll need a kettlebell for this workout, or some other load that can be handled in the same way. You’ll only be working for about 13 minutes—but you’ll need to be focused to stay on balance. The 2:1 work to rest ratio can be challenging, so be sure to grab a weight you can manage for the session.

Freeman makes a point to provide a ‘life habit’ for every single workout session to encourage everyone to think beyond their sweat. His theme for today is H.E.L.P., which stands for Honesty Empathy Love Positivity. “Use these four elements within helping,” Freeman suggests, challenging everyone to make space for other people from all walks of life.

This content is imported from {embed-name}. You may be able to find the same content in another format, or you may be able to find more information, at their web site.

David Freeman’s H.E.L.P. Workout

Dynamic Warm Up

3 rounds of 5 reps per legs

  • Single-Leg Bodyweight Romanian Deadlift (RDL)
  • Reverse Stepping Lunge

    The Workout

    3 rounds of 40 seconds of work, 20 seconds of rest

    • Single-Leg Kettlebell RDL (right)
    • Single-Leg Kettlebell RDL (left)
    • Reverse Stepping Lunge to Press (right)
    • Reverse Stepping Lunge to Press (left)

      Cool Down

      • Hip Flexor Stretch
      • Cross-Arm Shoulder Stretch

        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.

        Men’s Health Susbcription

        Brett Williams, an associate fitness editor at Men’s Health, is a former pro football player and tech reporter who splits his workout time between strength and conditioning training, martial arts, and running.

        This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. You may be able to find more information about this and similar content at piano.io