This 15-Minute Jump Rope and Kettlebell Session Builds Strength and Muscle

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

From Men's Health

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.

This strength interval workout, devised by David Freeman, national program manager of Life Time's Alpha programme, will challenge you to use your muscles and work as hard as possible in short bursts of effort and requires a kettlebell or anything you have handy with a handle that can simulate a similar load. You'll be moving around holding the weight, so make sure the load is secure. You'll also need a jump rope.

The session goes by quickly at just 15 minutes–but Freeman wants you to give it your all. "The energy is going to be contagious. We call it the reciprocity of life," he says. "So the energy that you give, I'm gonna take it, and bring it right back to you." This is a principle the trainer wants everyone to bring to other aspects of their lives too, not just while exercising.

"The one thing that we all have in common is that we all have a heart and we all have a mind," he says. "What we choose to do with it is all on us."

David Freeman's Energy Return Workout

Dynamic Warmup

  • Reverse Stepping Lunge

10 reps

  • Shoulder Circles

10 reps

  • Body Walkout

5 reps

The Workout

Perform each exercise for 40 seconds, then rest for 20 seconds. Repeat for 5 total rounds.

  • Alternating Reverse Stepping Lunge

  • Sumo Deadlift High Pull

  • Jump Rope

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