This Great Workout Aims to Make You Stronger

This EMOM setup packs a ton of work into a 15-minute period.

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Kaylee LaMoine/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.

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David Freeman, national program manager of Life Time's Alpha program, hosted the latest session from his home. The strength interval workout, which requires your to have a kettlebell (or another similar load you can hold in the same way), will challenge you to use your muscles and work as hard as possible in short bursts of effort.

To pack in a ton of work in such a short amount of time, this session uses an EMOM protocol. You'll perform a set number of reps of a given exercise each minute, then rest until the next minute begins. Once the clock resets, start on the next set.

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 G.R.E.A.T., which stands for Get Really Excited About Today. "When you wake up, you should be excited about today," he says. "You've got to be in the moment, present, and understand the value of your life and what you can do within that day."

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David Freeman's G.R.E.A.T. Strength Interval Workout

Dynamic Warmup

  • Kettlebell Light Deadlifts - 10 reps
  • Shoulder Taps - 10 reps
  • Trunk Twist - 10 reps

    The Workout

    At the start of each minute, perform the exercise for the number of reps required. Rest for the remainder of the period. Once the next minute starts, move on to the next exercise on the list and repeat the process. Perform 3 rounds of the full series.

    • Staggered Kettlebell Romanian Deadlift (right) - 15 reps
    • Staggered Kettlebell Romanian Deadlift (left) - 15 reps
    • Biased Kettlebell Pushups (right) - 15 reps
    • Biased Kettlebells Pushups (left) - 15 reps
    • Reverse Crunch - 30 reps

      Cooldown

      • Controlled Breathing
      • Split Straddle

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

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