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Home / Fitness and Health / David Freeman shares the 3-round ACT-EMOM workout for 12 minutes

David Freeman shares the 3-round ACT-EMOM workout for 12 minutes



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 Time̵

7;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 the same way) and a timer, asks 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. You perform a total of three rounds of four movements, which means your total working time is only 12 minutes.

Freeman makes it a point to create a “lifestyle” for each and every training session to encourage everyone to think beyond their sweat. Today’s topic is ACT, an acronym for Actions Change Things.

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David Freeman’s ACT workout

Dynamic warm up

  • Body weight good morning – 10 repetitions
  • Push-ups with pats on the back – 5 repetitions
  • Pop Squat – 10 repetitions

    Work out

    Perform a total of 3 rounds with the EMOM protocol

    • Front rack and case squat – 10 reps (right)
    • Dual kettlebell deadlift – 10 repetitions at 3×1 tempo
    • Front rack and case squat – 10 reps (left)
    • Dual front rack with kettlebell press and rotation – 10 repetitions

      cooling down

        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.

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        Get the workouts

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

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