This Kettlebell and Jump Rope Workout Makes Every Minute Count

Brett Williams, NASM
·2 min read
Photo credit: Courtesy of David Freeman
Photo credit: Courtesy of David Freeman

While the 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 Digital Performer Brand Manager of Life Time's Alpha program, hosted the most recent session. This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, sticks to his recent routine. You'll use kettlebells and a jump rope to get moving—and make every minute of the session count.

Photo credit: Men's Health
Photo credit: Men's Health

Yes, that means the workout will use an EMOM structure. Set a timer for 16 minutes. Complete the predetermined number of reps (using quality form) at the start of each new minute, using the remainder of the time to rest. When the next minute begins, move on to the next exercise in the workout to complete those reps.

Today's workout is especially useful—and challenging—because Freeman wants you to break out of the sagittal plane, the type of forward and back movement we most commonly use for workouts. By introducing rotational movements with the kettlebell, you'll be working in the transverse plane. That can help you to build real-world strength, since we don't just move in one plane IRL.

David Freeman's Bells and Ropes EMOM Flow Workout

Dynamic Warmup

  • Hip Openers to Squat

10 reps

  • Reverse Stepping Lunge

5 reps per leg

  • Torso Twist

10 reps

Workout

Set the clock for 16 minutes. At the start of each minute, perform the prescribed reps. Rest during the remainder of the minute. When the next minute starts, begin the next set of reps.

  • Kettlebell Reverse Lunge with Twist (R)

12 reps

  • Kettlebell Reverse Lunge with Twist (L)

12 reps

  • Kettlebell Crossovers

20 reps

  • Jump Rope

30 seconds max reps (aim for 80-plus reps)

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.

Photo credit: .
Photo credit: .

GET THE WORKOUTS

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

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