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David Freeman demonstrates a dumbbell strength interval workout



While the coronavirus (COVID-19) pandemic has stopped the cadence of everyday life for almost everyone, the world is now starting to adapt. We all deal differently with the challenges of social distancing and self-isolation – but that doesn’t mean we have to go it alone in every way.

At the Men healthWe use this time as an opportunity to build our community and share as much useful and positive information as possible. For anyone who misses their typical closed gym and fitness center workout routines, we’ve done our best to offer as many workout options as possible at home. But this is just the beginning. We also host live workouts on Instagram with some of our favorite coaches to fill the fitness class void in your everyday life.

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David Freeman, National Program Manager for Life Time’s Alpha Program, hosted the last home session. This strength interval training, in which you are asked to use your muscles and work as hard as possible in short exertions, reverses the script from Freeman’s typical kettlebell-focused training. Today you need to use dumbbells or whatever you have on hand to simulate a similar load.

You use a work to rest ratio of 2: 1 to pack large numbers of repetitions in a short period of just 12 minutes total. Freeman recommends using a light weight for training given the bulk. Just make sure that you always focus on the shape. “I’d rather take it down and get it right than go quick and get it wrong,” he says.

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David Freeman’s dumbbell strength interval training

Dynamic warm up

  • Jumping Jacks
  • Trunk twist
  • Shoulder rolls

    The workout

    Do each exercise for 30 seconds, then rest for 15 seconds. Repeat for a total of 4 rounds.

    • One-legged reach and row (right)
    • Dumbbell skier swings
    • One-legged reach and row (left)
    • Dumbbell change press

      cooling down

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

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