This strength interval workout, which requires your to have a pair of kettlebells (or another similar load you can hold in the same way) and timer, will challenge you to use your muscles and work as hard as possible in short bursts of effort.
This session uses the every minute on the minute (EMOM) protocol to challenge you to work fast (with perfect form, of course). At the start of each minute, you'll start working to complete the allocated number of reps. Once you're done, you can rest for the remainder of the minute – but once the time resets, you'll start over, too. You'll perform three total rounds of four movements, which means your total work period comes in at just 12 minutes.
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 A.C.T., an acronym for Actions Change Things.
David Freeman's A.C.T. Workout
- Bodyweight Good Mornings - 10 reps
- Pushup with Shoulder Tap - 5 reps
- Pop Squat - 10 reps
Perform 3 total rounds using the EMOM protocol
- Front Rack and Suitcase Squat - 10 reps (right)
- Dual Kettlebell Deadlift - 10 reps at 3x1 tempo
- Front Rack and Suitcase Squat - 10 reps (left)
- Dual Front Rack with Kettlebell Press and Rotation - 10 reps
- Controlled Breathing
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