Pump Yourself Up With This Jump, Hop, and Swing Workout

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 session requires three pieces of gear: a jumprope, a small box or platform, and a weight with a handle you can grip with one hand (dumbbell or kettlebell).

This 16-minute workout uses the EMOM protocol to pack in as much work as possible into a short timeframe. Using a timer, you’ll be challenged to complete a set number of reps with each new minute. The only time you’ll rest is the brief period when you finish the reps before the next minute begins.

Freeman often mixes in larger life lessons and affirmations with his workouts, and today’s session is no different. This pump-up aspect of the routine isn’t just an empty descriptor; today, your PUMP is a mantra: Progress Ultimately Mirrors Purpose. “Whatever it is you’re doing in life, you should understand that ‘why’,” Freeman says. “If you’re having that self-reflection discovery process, as far as what I am doing this workout for, it should lead ultimately to whatever it is you’re passionate about—I want to be healthy, I want to be fit, I want to be able to go do X, Y, and Z with my family.”

David Freeman’s P.U.M.P. Workout

Active Warmup

Complete 2 rounds of the warmup

10 reps

20 reps

5 reps

The Workout

Perform each exercise for the prescribed number of reps, every minute on the minute. Repeat for 4 total rounds.

30 seconds

10 reps

15 reps

15 reps

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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