Kelly Loverud / Courtesy David Freeman
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. The strength interval training, which requires a pair of kettlebells (or some other similar load that you can hold in the same way) and a timer, tells you to use your muscles and get as hard as possible in short exertions work.
This session uses the Every Minute on the Minute (EMOM) protocol to challenge you to work fast (with perfect form, of course). At the beginning of each minute, you start working to complete the allotted number of repetitions. Once you’re done, you can rest for the rest of the minute – but once the time goes back, you can start over too.
David Freemans STAR Strength Interval EMOM Workout
Dynamic warm up
Run for 3 laps
- Body weight good morning – 10 repetitions
- Deficit / Standard Pushup – 5 repetitions
- Pop Squats – 10 repetitions
Do the allotted number of repetitions at the beginning of each minute. Rest until the next minute begins, then move on to the next exercise for the next exercise. Perform a total of 4 rounds.
- Dual Kettlebell Gorilla Rows – 12 to 15 reps
- Dual kettlebell deficit pushups – 20 reps
- Dual Kettlebell Romanian Deadlifts – 12 to 15 reps
Stay tuned to 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.
Get the workouts
Want more workouts from Freeman? Check him out on Instagram and in All Out Studio.
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