This Kettlebell and Jump Rope Workout Makes You Jump and Lunge

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 a session for training and dialogue to wrap up Black History Month—something that shouldn’t only be commemorated in February.

This strength interval workout, which will challenge you to use your muscles and work as hard as possible in short bursts of effort, requires a kettlebell or anything you have handy with a handle that can simulate a similar load. You’ll also need a jump rope (if you don’t have that, be ready to simulate the movements by skipping up and down in place). You’ll use a 2:1 work to rest ratio to pack plenty of activity into a short period of time.

After the workout, stay tuned to listen to Freeman and Hearst Black Culture founder Tommy J. Atkins discuss Black History, Freeman’s career in fitness, and the ways that, as Freeman likes to say, he can “celebrate and elevate” Black culture through his work.

David Freeman’s Kettlebell and Jump Rope Workout

Active Warmup

3 to 5 reps

3 to 5 reps

3 reps

The Workout

Perform each exercise for 40 seconds, then rest for 20 seconds before proceeding to the next movement. 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.


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

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