When the Covid-19 pandemic halted the cadence of everyday life for just about everyone in 2020, fitness was one of the few reliable pillars for quarantined folks to rely on for some sense of normalcy. While everyone handled the challenges of social distancing and self-isolation differently, communities sprang up online and IRL to make sure that no one had to go it alone. There would still be group sweat sessions, even if gyms were closed and you couldn’t turn to your workout buddy for a high five after a tough set.

At Men’s Health, we’ve used this pandemic period as an opportunity to build up our community and share as much useful, positive information as possible. We ramped up our library of at-home workout options, attempting to provide some normalcy for everyone stuck missing their typical training routines with gyms and fitness centers closed down. But that was just the start.

We’ve hosted live workout sessions on Instagram with some of our favorite trainers to fill the fitness class-shaped void in everyone’s daily routine, providing community and a space for everyone to get a sweat on, every single weekday. Even though conditions have improved and stabilized in many places, we’re going to keep training with you.

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, will be finished well before you hit the 15-minute mark. All you need is a kettlebell, dumbbell, or some other implement with a handle you can use as a load.

You’ll use a 2:1 work to rest ratio to work your legs, biceps, triceps, and your whole posterior chain. Work fast and use perfect form—with 100 percent effort, you can make the most of this fun dozen minutes.

David Freeman’s Fun Dozen Workout

Dynamic Warmup

Run through the series twice.

5 reps per leg

10 reps

5 reps per side

The Workout

Perform each exercise for 30 seconds. Rest for 15 seconds. Repeat for 4 total rounds.

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.

GET THE WORKOUTS

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

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