Win Your Day With This Home Strength Interval Workout

By | July 23, 2020
david freeman

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 will challenge you to use your muscles and work as hard as possible in short bursts of effort.

You’ll need a kettlebell for this workout, or some other load that can be handled in the same way. You’ll start with a ‘primal movement’ warmup, then move on to the quick-hitting workout. The whole session only takes about 12 minutes and 30 seconds once you get moving.

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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 W.I.N., an acronym that stands for What’s Important Now. This mindset is all about thinking with intention and identifying focal points to work toward. “We need to make sure to keep track each day, what can I win at today?” he says. “What can be my main objective that I want to win at today?”

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David Freeman’s W.I.N. Strength Interval Workout

Dynamic Warmup

3 rounds

  • Shoulder taps – 10 reps
  • Side Kick-Through – 3 reps per side

    The Workout

    Perform each exercise for 30 seconds, then rest for 15 seconds. Complete 4 total rounds.

    • Single-Arm Kettlebell Swat ( Swing + Squat combo) – Right
    • Single-Arm Kettlebell Thruster – Right
    • Single-Arm Kettlebell Swat( Swing + Squat combo) – Left
    • Single-Arm Kettlebell Thruster – Left

      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.


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

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