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David Freeman shares a 16 minute dumbbell EMOM 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.

David Freeman, National Program Manager for Life Time̵

7;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.

The training takes longer than a normal Freeman session – but only just a little. Instead, this EMOM protocol takes 16 minutes for a quick 12 minute blast. This means that you have to do a set number of repetitions for every minute of a given amount of time. In this case, you complete four rounds with a total of four exercises.

Freeman makes it a point to create a “lifestyle” for each and every training session to encourage everyone to think beyond their sweat. The subject of this training is, according to the EMOM protocol, TIME, an abbreviation for Things I Master Every Day. “When you think about how you are going to use your time, you are putting effort and energy into the things that matter most,” says Freeman. “Those are the things you should be able to do.”

David Freeman’s TIME workout

Warm up

  • Air Squats – 10 repetitions
  • Reverse lung – 5 repetitions per leg
  • Plank Shoulder Tap – 10 repetitions

    The workout

    Do the specified number of repetitions for each exercise in one minute. Use the extra time to rest. Repeat for a total of four rounds.

    • Dumbbell cleans – 15 repetitions
    • Dumbbell Snatch (right) – 15 repetitions
    • Reverse lung – 20 reps (10 reps per side)
    • Dumbbell Snatch (left) – 15 repetitions

      cooling down

        Stay up to date with our workouts every weekday at 12 p.m. ET. Do you want to keep up with the sessions you missed? Check out the entire collection here.

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

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