This 15-Minute Workout Challenges You to Squat and Skip

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, switches up the routine. Today, Freeman is demonstrating a routine that showcases one of his specialties: kettlebells. He’s coming straight out of his garage, giving you moves that require a kettlebell and a jump rope (if you don’t have these things, you can still get in on the workout by subbing in other weights and jumping in place).

You’ll use the EMOM protocol for this 15-minute burner workout. That means that you’re working with a new set of reps for every minute of the period, giving you 15 chances to finish all the work. You’ll get to rest during the time left over—if there is any. The first two movements use the kettlebell to build strength, then push your heart rate with intense jump roping for the final move.

David Freeman’s Squat and Skip Workout

Dynamic Warm Up

10 reps

20 reps

5 reps per arm

The Workout

Set a timer for 15 minutes. At the start of every new minute, perform the prescribed number of reps, then rest until the next minute begins. Run through the three exercises in order for a minute each, repeat for five rounds for 15 minutes total.

12 to 15 reps

12 to 15 reps

35 to 50 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.


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

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