This Strength Interval Workout Makes You Stronger 1 Side of Your Body at a Time

TAKE JUST 12 MINUTES FOR THIS QUICK-HITTING HOME SESSION.

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

Every exercise in today’s session is a unilateral movement, which means that you’re working on one side of your body at a time. You’ll have to put an extra emphasis on balance to keep your form sharp, since you won’t be able lean on the other side of your body to cheat the movements. The workout takes just 12 minutes once you get moving, so make sure you dial down for the best possible results.

Freeman makes a point to provide a ‘life habit’ for every single workout session to encourage everyone to think beyond their sweat. Today’s theme is R.I.C.H., an acronym that stands for Realizing I Create Happiness. This is all about controlling the things in your life that you can control, and understanding the role that you as an individual have in your own mood.

DAVID FREEMAN’S R.I.C.H. STRENGTH INTERVAL WORKOUT

DYNAMIC WARMUP

• Reverse Lunge – 10 reps
• Pushup – 5 reps
• Jumping Jacks – 10 reps

WORKOUT

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat for 3 total rounds.

• Single-leg reverse lunge with kettlebell (right)
• Half-kneeling kettlebell press (right)
• Single-leg reverse lunge with kettlebell (left)
• Half-kneeling kettlebell press (left)

COOLDOWN

• Controlled breathing