This Strength Intervals Workout Will Help You to Get Ripped at Home

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.

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 and some space to move around for the session. If you don’t have a kettlebell, that’s fine—Freeman suggests grabbing a water jug or some other object with a handle as a substitute.

“Within this workout, we’re going to have what we call work to rest ratio,” Freeman says. “Key to understanding work to rest ratio: the amount of work that you’re doing during the working portion, you should always be consistent with that in the rest that you have. You have to earn that rest.”

David Freeman’s Home Strength Interval Workout

Dynamic Warmup – 2 rounds

Bodyweight Goodmornings – 10 reps

Reverse Lunge – 5 per leg

Shoulder Taps – 10 taps, 10 second hold

Strength Component

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat for 4 total rounds.

Single-Arm Kettlebell Swing (Right)

Body Walkout to Pushup

Single-Arm Kettlebell Swing (Left)

Goblet Hold Reverse Lunge (Alternating)


Hip Flexor Stretch – 10 seconds (Right and Left)

Child’s Pose – 10 seconds

Half-Kneeling Arm Across – 10 seconds (Right and 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.

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