This Strength Interval Workout Makes Every Minute Count

By | September 3, 2020
david freeman

Kelly Loverud/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, which requires your to have a pair of kettlebells (or another similar load you can hold in the same way) and timer, will challenge you to use your muscles and work as hard as possible in short bursts of effort.

This session uses the every minute on the minute (EMOM) protocol to challenge you to work fast (with perfect form, of course). At the start of each minute, you’ll start working to complete the allocated number of reps. Once you’re done, you can rest for the remainder of the minute—but once the time resets, you’ll start over, too.

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David Freeman’s S.T.A.R. Strength Interval EMOM Workout

Dynamic Warmup

Perform for 3 rounds

  • Bodyweight Good Morning – 10 reps
  • Deficit/Standard Pushup – 5 reps
  • Pop Squats – 10 reps

    The Workout

    At the start of each minute, perform the allocated number of reps. Rest until the next minute begins, then move to the next exercise for the next exercise. Perform for 4 rounds total.

    • Dual Kettlebell Gorilla Rows – 12 to 15 reps
    • Dual Kettlebell Deficit Pushups – 20 reps
    • Dual Kettlebell Romanian Deadlifts – 12 to 15 reps


      • Controlled breathing

        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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