Brett Williams

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 <a href="https://www.menshealth.com/fitness/a31439789/best-home-workout-guide/" id="a2e69255-a218-3694-a186-aad12dc0016f"> as many at-home workout options as possible </a> . But that's just the start. We're also hosting live workout sessions <a href="https://www.instagram.com/menshealthmag/" id="3cebcb10-6696-3442-a1f5-95a994936893"> on Instagram </a> with some of our favorite trainers to fill the fitness class-shaped void in your daily routine.

<a href="https://www.instagram.com/seangarner/" id="45cbb9a6-3a63-31ed-a5fe-e61917597617"> Sean Garner </a> , the creator of the Men's Health 6-Week Sweat Off program for the <a href="https://go.onelink.me/TAq2/mharticle" id="7107032a-9f92-3f94-ade8-8599670ee49f"> All Out Studio streaming fitness platform </a> , hosted another live home workout session.

Today's workout requires a single weightdumbbell, kettlebell, or whatever else you have on hand will work. You'll be tasked to do one step of the Turkish getup, working through all three phases of the exercise, followed by a conditioning move. You'll learn to nail the difficult maneuver and get your sweat on in one session.

<h1> Sean Garner's Getup to Conditioning Workout </h1>

Perform 3 to 5 rounds of 30 seconds of work, then 10 seconds of rest

<ul><li> Sprinter Starts (right and left) </li><li> Turkish Getup to Hold (right and left) </li><li> Plyo Pushup to Low Hold </li><li> Turkish Getup to Foot Up (right and left) </li><li> Split Jumps and Squat Pulse </li><li> Full Turkish Getup (right and left) </li><li> Pushup Taps to Cross-Body Mountain Climbers </li></ul>

Want more workouts from Garner? Check out his full 6-Week Sweat Off program on the Men's Health <a href="https://go.onelink.me/TAq2/mharticle" id="a3cf6ada-219b-3244-a89f-e6ed8374b35f"> All Out Studio streaming platform </a> .

<a href="https://go.onelink.me/TAq2/mharticle" id="faaf074e-01d4-3fc9-aa8d-5556e149956e"> GET THE WORKOUTS </a>

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 <a href="https://www.menshealth.com/mens-health-live-workouts/" id="2b25899d-9975-39b5-af73-fc25a602d108"> the whole collection here </a> .

A Conditioning Workout to Teach the Turkish Getup

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 differentlybut that doesn't mean that we have to go it completely alone in every sense.

Work Through the Turkish Getup During This Killer Conditioning Workout

<a href="https://www.instagram.com/freezy30/" id="904a7979-30e3-3e83-a12d-a7d0e1a18b6b"> David Freeman </a> , national program manager of Life Time's Alpha program, hosted the latest session from his home. The strength interval workout will challenge you to use your muscles and work as hard as possible in short bursts of effort.

You'll need a kettlebell for this workout, or some other load that can be handled in the same way. Most of the session will be focused on unilateral work, so get ready to focus on both sides of your body. The whole session only takes about 12 minutes once you get to workbut if you move with the type of intention Freeman does, you'll be challenged to your limits.

His theme for the session is T.I.M.E., an acronym that stands for Teach Inspire Motivate Empower. "You want to think of how you're using your time," says Freeman. "You can make all the money in the world because you're so focused on your work, but if you don't have the health to be around to spend all that money, what're you working for?... You need to be in your best mind, body, and soul before you can be your best."

<h1> David Freeman's T.I.M.E. Unilateral Strength Interval Workout </h1>

<ul><li> Air Squats - 10 reps </li><li> Single-Leg Balance with Row - 8 reps per side </li></ul>

Perform each exercise for 40 seconds of work, then rest for 20 seconds before moving to the next exercise. Repeat for 4 total rounds.

<ul><li> Single-Leg Balance with Kettlebell Row (Right) </li><li> Goblet Thruster </li><li> Single-Leg Balance with Kettlebell Row (Left) </li></ul>

<a href="https://go.onelink.me/TAq2/mharticle" id="7dfcc840-e5eb-3b57-a2ea-db5d1fdc30e0"> GET THE WORKOUTS HERE </a>

Want some more workouts from Freeman? Check him out <a href="https://www.instagram.com/freezy30/" id="e6dbf8bd-aed9-32ec-a17c-fd03148a272f"> on Instagram </a> and on <a href="https://go.onelink.me/TAq2/mharticle" id="ed74fa27-7334-3a57-a10e-16c2999dc155"> All Out Studio </a> .

Take Some Time for This Quick Interval Workout

Take Some Time for This 12-Minute Unilateral Strength Interval Workout

<a href="https://www.instagram.com/gerrenliles/" id="33c766a0-ec36-339f-ae10-66a594600711"> Gerren Liles </a> , founding Mirror trainer and creator of <a href="https://go.onelink.me/TAq2/mharticle" id="ed74fa27-7334-3a57-a10e-16c2999dc155"> All Out Studio </a> 's <a href="https://www.menshealth.com/fitness/a30811724/hiit-workout-upper-body/" id="51e43a7f-6e9c-3b66-a54e-20b62aac5dd0"> High Power HIIT program </a> , hosted the latest session. His HIIT workouts are designed to cram as much safe, effective work into as little time as possible.

Today's session takes one of Liles' favorite formats, which he calls PTI (Pardon the Interruption), and fits it into a compact 30 minute workout. You'll perform a sequence of moves, performing as many rounds as possible in 3 minute blocks. But pay attention: Liles will call out random numbers, which represent the amount of reps you'll need to do for a separate cardio movement before returning to the structured sequence.

<h1> Gerren Liles' PTI HIIT Workout </h1>

<ul><li> Jumping Jacks </li><li> Butt Kicks </li><li> Knee-Raise Hops </li><li> Squats </li><li> Reverse Lunges </li><li> Inchworm to Shoulder Taps </li><li> Low Lunge with Twist </li><li> Pushups </li><li> Mountain Climbers </li></ul>

Perform the structured sequence for as many rounds as possible (AMRAP) in 3 minutes. During those periods, listen for Liles to call out random numbers for the Interruptor exercisesstop what you're doing and perform those reps before returning to the main sequence.

<ul><li> Circuit 1 </li></ul>

Around the World Lunges - Full sequence left and right

Good Mornings - 6 reps

Interrupter: Squat Jumps

<ul><li> Circuit 2 </li></ul>

Pushups - 10 reps

Supermans - 10 reps

Interruptor: Single-Arm Mountain Climbers

<ul><li> Circuit 3 </li></ul>

Plank Hip Dips - 20 reps

Jackknifes - 10 reps

Interruptor: Straight-Leg Bicycles

<ul><li> Circuit 4 </li></ul>

Climbing Planks - 10 reps per side

Reverse Crunches - 10 reps

Interruptor: Plank Jacks

<ul><li> Circuit 5 </li></ul>

Squats - 10 reps

Turn and Reach - 10 reps

Interruptor - Single-Arm Burpees

Want some more workouts from Liles? Check out his High Power HIIT program on <a href="https://go.onelink.me/TAq2/mharticle" id="ed74fa27-7334-3a57-a10e-16c2999dc155"> All Out Studio </a> .

This HIIT Workout Challenges You By Interrupting

This 30-Minute HIIT Workout Challenges You By Interrupting

Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> , creator of the New Rules of Muscle program on <a href="https://go.onelink.me/TAq2/mharticle" id="1a4bc493-fcbf-3790-a749-0496f8bc6ede"> All Out Studio, </a> hosted the most recent session. This "aggressive" ab workout remixes some classic core training principles with new approaches.

You'll need some type of way to elevate yourself, like a couch or ottoman, a pillow, and a resistance band for only the final move of the workout, so no worries if you don't have one. If you still want to get the work in with the band, check out this set from WODFitters.

<h1> Ebenezer Samuel's Aggressive Abs Home Workout </h1>

Perform each exercise for 60 seconds

<ul><li> Cat Cow to Bear Plank </li><li> Inchworm to Scorpion </li></ul>

<ul><li> Half-Grounded Hollow Rock Left Side - 20 seconds </li><li> Half-Grounded Hollow Rock Right Side - 20 seconds </li><li> Hollow Rock - 20 seconds </li><li> Hollow Hold - 20 seconds </li><li> Rest - 30 seconds </li></ul>

<ul><li> Copenhagen Knee Drives - 10 seconds </li><li> Copenhagen Plank Hold - 10 seconds </li><li> Elevated Side Plank - 10 seconds </li><li> Rest - 20 seconds </li></ul>

3 sets per side, no rest between sets

<ul><li> Pallof Hollow Body - 20 seconds </li><li> Pallof Two-Way Reps - 20 seconds </li><li> Pallof Hold - 20 seconds </li></ul>

Want some more workouts from Samuel? Check out his New Rules of Muscle program on <a href="https://go.onelink.me/TAq2/mharticle" id="ed74fa27-7334-3a57-a10e-16c2999dc155"> All Out Studio </a> .

This Aggressive Ab Workout Builds a Strong Core

Take on This Aggressive Ab Workout to Strengthen Your Core

When Kipchoge crossed the finish line, he did so in a pair of unreleased prototype shoesthe latest of Nike's world-beating % series, <a href="https://www.menshealth.com/fitness/a29995223/carbon-plate-running-shoes/" id="e5d76985-1ea6-36e8-ad14-ad448615f5ad"> carbon plate-loaded super runners </a> that have helped to spark a speed revolution across the athletic footwear industry. Now, the Breaking 2 shoe, dubbed the <a href="https://www.nike.com/running/alphafly?vst=zoom%20air%20alpha%20fly&amp;redirect=true" id="1d53e50c-633c-383a-ae98-3d95e64bebec"> Air Zoom Alpha Fly Next% </a> , is finally available in its finished consumer form <a href="https://www.menshealth.com/fitness/a30796216/nike-alphafly-next-percent-release-announcement/" id="074d20fd-5366-3bcd-a482-fcb96f6d292a"> after being revealed in February </a> . I had a chance to hit the road and log some miles in a pair of my own before their wide release today for $250 on Nike.com. They'll likely sell out immediately, but heyin the case of the Alpha Fly Next%, speed matters above all else.

The Alpha Fly might look funky, but there's methodand strict design parametersbehind the madness. As Nike and other companies have continued to develop their racing shoes, which are largely designed to improve running economy, the governing bodies of the running world responded. Some even called for bans of the technologically advanced shoes. Ahead of the now-delayed 2020 Olympic Games, the <a href="https://www.worldathletics.org/news/press-releases/modified-rules-shoes" id="5590c696-ddf5-3184-a041-40c3d07d92b9"> World Athletics Council published a new set of rules </a> to clarify what exactly would be fit for the road and track going forward. Shoes without spikes can have soles no thicker than 40mm and can only contain one embedded plate or blade of any kind (Kipchoge's prototype shoe from the Breaking 2 run was rumored to have up to three plates).

The production Alpha Flys conform to these new standards, with one full-length carbon fiber plate and a roughly 39mm stack of ZoomX foam, the super-responsive material that helped to make the earlier models in the % line the most popular marathon shoes on the market. New in this model are a pair of Zoom Air pods in the forefoot, which add to the Alpha Fly's sci-fi look (Nike says the inclusion is to add even more energy return), and ridiculously light and thin upper material called Atomknit. Even with all that foam, the Alpha Flys weigh in at just 7.4 ounces. Add a black and neon green launch colorway and pointed rear sole, and these kicks are what I imagine ultra fast aliens might wear.

<h1> How the Air Zoom Alpha Fly Next% Feels on Your Feet </h1>

Lacing up, the Air Zoom Alpha Fly Next % feel like nothing else I've put on my feet. The Atomknit upper is so thin I feel feel like I might tear it with one errant tug of the laces (so far it hasn't, it's quite sturdy), and there is absolutely no wasted space for cushioning above the midsole. These are as narrow as anything I've ever wornbut the toe box is wide enough to feel comfortable. There is no wasted material, and therefore no wasted weight.

I've tested out some other carbon plate racersBrooks' first run at the <a href="https://www.menshealth.com/fitness/a30815213/brooks-hyperion-elite-running-shoe-review/" id="c9e989cc-8434-3730-a0db-0b2fff55906e"> Hyperion Elite </a> , Hoka's Carbon X, and most recently, Saucony's excellent Endorphin Probut none have as much foam as the Alpha Fly. I feel taller than when I'm wearing any other shoe, which is almost disconcerting at first. The ZoomX foam feels immediately responsive, however, so it's clear why there's so much of it. Each step feels bouncy, like how Nike's old Shox design used to be marketed in commercials, but actually in real life.

Once I start running, I can feel the effect of the carbon plates, helping to drive forward into each stride. The push is almost aggressive, and if you're not ready for that pace, I can imagine that burnout might come more quickly than usual. Especially on straightaways, the Alpha Fly almost makes my legs feel more like a vehicle to be steered than my own two feet in a pair of shoes. I took multiple runs wearing the shoes during testinga few quick jaunts to really try to open up the speed, and a longer 10 miler to establish a strong paceand the most surprising thing to me was how light they felt. At the end of my long run, my legs were spent, but I had no problem picking up my feet to avoid shuffling down the home stretch.

After the Breaking 2 event and <a href="https://www.nytimes.com/2019/10/18/sports/marathon-running-nike-vaporfly-shoes.html" id="63619867-8fe6-3194-a91b-95019ff6e9de"> runners wearing the % series for top finishes in races around the world </a> , the shoes and their carbon plate peers have become something of a status symbol among runners. But the Air Zoom Alpha Fly is not for the casual crowd. You should save the kicks for maybe one tune-up training session to get the feel, then race dayespecially because the shoes have a stricter mileage limit than your typical trainers before their foam is toast. While a Nike rep didn't confirm the exact estimate, stating that the range is different for each wearer and their gait on background, other specialized racers have topped out around 100 miles. The Alpha Fly might be more durable than those shoes, but it's still not a pair you should lace up for a casual Sunday jog, lest you run them down too quickly.

The price tag is another deterrent for non-competitive runners. Speed comes at a premiumin this case, $250 a pair, if you can even find them. That might not be a big deal for ultra dedicated racers looking to shave times off their PRs or qualify for bigger, better races, but for anyone else, a less expensive shoe can serve them just as well.

But if that describes you and you're looking for an edge, you won't be able to do much better than the Alpha Fly. These shoes have a reputation for a reason.

I Ran in Nike's Super Fast Carbon Plate Shoes

Last year, Eliud Kipchoge accomplished one of the most ambitious athletic goals in recent history: the Kenyan distance runner <a href="https://www.menshealth.com/fitness/a29447891/eliud-kipchoge-sub-2-minute-marathon-not-official-world-record/" id="553fbfdd-f90f-3b35-a033-7704dc472fa5"> finished a marathon in under 2 hours (1:59:40, to be exact) </a> . The feat, accomplished under exactingly controlled conditions, was the culmination of a training and design project his sponsor, Nike, <a hre...

What it's Like to Run in Nike's Super Fast Carbon Plate Shoes

<a href="https://www.instagram.com/freezy30/" id="904a7979-30e3-3e83-a12d-a7d0e1a18b6b"> David Freeman </a> , national program manager of Life Time's Alpha program, hosted the latest session from his home. The strength interval workout will challenge you to use your muscles and work as hard as possible in short bursts of effort. You'll need a kettlebell for the seriesbut you can get by with a dumbbell or a loaded backpack.

Freeman's theme for the session, which he says is designed to get you sweating, is F.O.C.U.S. That stands for Finding Original Creative Unique Solutions, he says. You can apply that type of thinking to your workout and just about any problem you might encounterjust think outside the box to come up with your own conclusions. "We focus so much on the problem," Freeman says. "If we take our time to create a solution, that's how you create a change... You have to go back to the focus of what you can do."

<h1> David Freeman's Home F.O.C.U.S. Strength Interval Workout </h1>

<ul><li> 10 Bodyweight Lunges </li><li> 10 Hip Circle Openers </li><li> 10 Torso Twist </li></ul>

Perform each exercise for 30 seconds, then rest for 15 seconds. Repeat for 5 rounds.

<ul><li> KB Front Rack Single-Arm Reverse Lunge (Right) </li><li> KB Cleans </li><li> KB Front Rack Single-Arm Reverse Lunge (Left) </li><li> KB Swing with Switch </li></ul>

<ul><li> Hip Flexor </li><li> Low Back </li><li> Controlled Breathing </li></ul>

Try This Strength Interval Workout to Get Sweaty

This Home Strength Interval Workout Will Make You Sweat

The workout today is a quick bodyweight HIIT blast that veers from his typical protocols. You'll still perform exercises in intervalsbut you'll be testing yourself and your effort with each round. This workout adjusts the popular <a href="https://www.menshealth.com/fitness/a33022920/emom-workout-protocol/" id="8f69b789-f869-3b37-aa93-05cb49839b3c"> EMOM protocol </a> to your abilities, so make sure you're working as hard as possible.

<h1> Gerren Liles' Home Bodyweight EMOM HIIT Session </h1>

<ul><li> Jumping Jacks </li><li> Butt Kicks </li><li> High Knee Skips </li><li> Squats </li><li> Reverse Lunges </li><li> Walkouts with Shoulder Taps </li><li> Pushups </li><li> Mountain Climbers </li></ul>

Start by performing each exercise for 12 seconds, performing as many reps as possible. Record that number. After recording the numbers, you'll perform an EMOM workout structureat the start of every minute, do as many reps as you were able to finish in 12 seconds for each exercise. Rest for the remainder of the period.

ROUND 1 (6 minutes)

<ul><li> Star Jumps </li><li> Plank Shoulder Taps </li><li> Squat Jacks </li></ul>

ROUND 2 (5 minutes)

<ul><li> Pushups </li><li> Back Extensions </li><li> Moguls </li></ul>

Round 3 (4 minutes)

<ul><li> Lateral Hops </li><li> Climbing Planks </li><li> Burpees </li></ul>

This Home HIIT Workout Challenges You to Beat the Clock

But instead of strictly regimented work and active rest periods, Liles is pushing the effort for most of the period in progressively longer rounds. You'll start with short 30 second work periods, then extend to 45 seconds, and finish with all out effort for a full minute.

<h1> Gerren Liles Progressive HIIT Home Workout </h1>

<ul><li> Jumping Jacks </li><li> Butt Kicks </li><li> High Knees </li><li> Lunges </li><li> Squats </li><li> Reverse Lunges </li><li> Inchworms </li><li> Step to Reach </li><li> Mountain Climbers </li></ul>

Perform each move for 30 seconds. Run through each exercise on the list with minimal rest. For round two, repeat down the list for 45 seconds. Perform each movement for 1 minute for the final round.

<ul><li> Good Morning to Squat Jump </li><li> Oblique Pushup </li><li> Split Squat to Split Jumps </li><li> Windshield Wipers </li><li> Dive Bombers </li><li> Hand to Foot, Knee to Elbow (Right and Left) </li><li> Body Saw </li><li> 3 Skaters to Single-Leg Burpee </li></ul>

This Home HIIT Workout Gets Tougher as You Go

For those of you who aren't exactly sure what that all means, don't worry. WOD, in CrossFit parlance, means Workout of the Day. When it comes time to get sweaty in the box (CrossFit gym, natch), the WOD serves as a set of instructions for the physical challenge you're tasked to complete.

Most of the time, you'll have to use equipment like barbells, kettlebells, ropes, and more to complete your WODCrossFit programming is built around Olympic-style lifts like cleans, presses, and snatches. But every so often, the implements take a back seat to more basic physical challenges.

Skip out on the big weights and barbells and check out these <a href="https://www.crossfit.com/workout/" id="2a471b9b-68e1-3311-a1f4-5858f8af0b4f"> CrossFit workouts </a> to do at home. If you've never tried CrossFit before, think about checking out these workout styles as a trial to take on ahead of stepping foot in a box. You'll need basic implements like a jump rope and pull-up bar for a few of the WODs, but most of them can be completed with just your bodyweight. CrossFit has also recently expanded its guidance to be <a href="https://www.menshealth.com/fitness/a30896172/crossfit-senior-citizens-fitness-video-ads/" id="697c2d94-badb-35e3-a4b6-ca85c92d8bcd"> more inclusive for people of all physical abilities </a> (specifically older folks) using non-traditional implements, so you'll be able to find some more scalable routines, too, no matter what gear you have at hand.

If you're just starting out in the CrossFit world, don't be afraid to adjust any of the workouts for reps or time.

20 minutes, as many rounds as possible (AMRAP)

<ul><li> 10 <a href="https://www.youtube.com/watch?v=IJZpz5C1dAA">strict knees-to-elbows</a> </li><li> 3 <a href="https://www.youtube.com/watch?v=2TnX8j29tRY">wall walks</a> </li></ul>

Set a timer for 20 minutes. Complete as many rounds as possible before the clock runs out. If you're struggling to finish many rounds at all, try scaling down with a 15 minute AMRAP of 10 hanging knee raises and 50-foot bear crawls.

You'll need a pullup bar for this WODcheck this one out if you don't have one at home.

<ul><li> 100-m walking lunge </li><li> 100 pushups </li><li> 100 <a href="https://www.youtube.com/watch?v=-nk0GqeSTJs">medicine-ball cleans</a> </li><li> 100 pullups </li><li> 100-m walking lunge </li></ul>

Set a timer and see how quickly you can finish the circuit using proper form. Shoot for a time under 30 minutes, according to feedback from the community on <a href="https://www.crossfit.com/workout/2018/08/12#/comments" id="3b068a7e-77a4-3e4d-aac4-837137a1f9e0"> CrossFit.com </a> .

If you don't have a medicine ball handy, check out this option.

<ul><li> 10 burpees </li><li> 200-m sprint </li><li> Max-rep burpees </li></ul>

Give your all during your reps, then rest for 3 minutes between rounds.

2-Minute Burpee Burnout

<ul><li> 10 burpees </li><li> 200 meter sprint </li><li> Max-rep burpees </li></ul>

You don't have to crush through this workout nonstop. Rest for 3 minutes between rounds.

Burpee-Bodyweight Squat Duo

<ul><li> 25 burpees </li><li> 15 bodyweight back squats </li></ul>

<ul><li> 10 chest-to-bar pullups </li><li> 15 pushups </li><li> 20 single-leg squats, alternating </li></ul>

After every 3 rounds, run 400 meters.

<ul><li> 24 squats </li><li> 24 pushups </li><li> 24 walking lunge steps </li><li> Run 400 meters </li></ul>

20 minutes, as many reps as possible (AMRAP)

<ul><li> 5 pullups </li><li> 10 pushups </li><li> 15 squats </li></ul>

Set a timer for 20 minutes. Complete as many rounds as you can before the clock runs out.

Every minute on the minute (EMOM) for 30 minutes

For CrossFit newbies, EMOM means that you'll perform a round of the exercises at the start of every minute, resting until the start of the next 60 seconds. That will get harder, and eventually you might not have any time to rest.

If you start running behind the clock, finish out the period at your own pace, counting the number of rounds you can get in before the timer sounds.

Descending rounds of 50-40-30-20-10 reps

<ul><li> Double-unders </li><li> Situps </li></ul>

You'll need a jump rope for the <a href="https://www.youtube.com/watch?v=-tF3hUsPZAI" id="49a64466-53e0-3e80-afc6-84d8281194ee"> double-unders </a> . To perform situps <a href="https://www.youtube.com/watch?v=_HDZODOx7Zw" id="c1d521ca-82ab-3b3f-a1af-5f5f3a72b2b1"> per CrossFit specs </a> , put the soles of your feet together and reach your arms back over your head on each rep.

<ul><li> 100 pullups </li><li> 100 pushups </li><li> 100 situps </li><li> 100 squats </li></ul>

If the century mark proves to be too much, scale the pullups and pushups down to 60 reps. Aim to finish in 20 minutes for a respectable mark, according to <a href="https://wodtimecalculator.com/blog/angie/" id="b2aa1f00-85c9-388e-aa9f-36b097a7f746"> WODcalculator.com </a> .

<ul><li> 20 pullups </li><li> 40 pushups </li><li> 60 squats </li></ul>

Set a timer and rip through 5 rounds of this workout. Beginners can aim to finish in 30 minutes, according to <a href="https://wodtimecalculator.com/blog/candy/" id="e82e6492-f0f0-3aac-a095-e3e7fb99090e"> WODcalculator.com </a> .

<ul><li> 30 double-unders </li><li> 15 pullups </li><li> 30 squats </li><li> 100-m sprint </li><li> Rest 2 minutes </li></ul>

You Can Do These CrossFit Workouts at Home

CrossFitters are known to be some of the most intense workout junkies around, but even the most dedicated WOD-disciples won't be able to get into the gym every single day. Especially during the coronavirus pandemic, facilities will closebut your desire to train won't stop once the doors are shut.

15 CrossFit Workouts You Can Do At Home

Men's Health fitness director <a href="https://www.instagram.com/ebenezersamuel23/" id="482748e5-76f8-3b61-a9b2-a546d2a0b408"> Ebenezer Samuel, C.S.C.S. </a> , creator of the New Rules of Muscle program on <a href="https://go.onelink.me/TAq2/mharticle" id="1a4bc493-fcbf-3790-a749-0496f8bc6ede"> All Out Studio, </a> hosted the most recent session. This "fun and fast" session uses multiple drop sets and a tough core move to finish off.

All you need for the routine is some room to work, a resistance band, and an sturdy anchor point for your band. Don't have one handy? Check out this set from WODFitters.

<h1> Ebenezer Samuel's Resistance Band Drop Set Workout </h1>

Bear plank raises series - 2 30-second intervals per side

Spiderman lunge to T-spine rotation - 1 minute

Pull Superset - 3 sets

Bent Over 3-second paused rows - 25 seconds

Bent-Over Half-Iso rows - 25 seconds

Rest - 20 seconds

Push Superset - 3 sets

Resistance Band Pushups - 25 seconds

Paused Pushups - 25 seconds

Legs Superset - 3 sets

Bodyweight Paused Squats - 30 seconds

Alternating Reverse Lunge to Knee Drives - 30 seconds

Two-Position Pallof Press

Front to Overhead - 40 seconds each side

Front to Overhead - 30 seconds each side

This Home Total-Body Workout Is Effective and Fast

Pack in a Ton of Work in This Full-Body Home Workout

<a href="https://www.instagram.com/freezy30/" id="904a7979-30e3-3e83-a12d-a7d0e1a18b6b"> David Freeman </a> , national program manager of Life Time's Alpha program, hosted the latest session from his home. The strength interval workout will challenge you to use your muscles and work as hard as possible in short bursts of effortin this case, 30 seconds of work. Then, you'll rest for 30 seconds. Just make sure that you put you're all into every round.

You'll need a kettlebell and some space to move around for the session. If you don't have a kettlebell, that's fineFreeman suggests grabbing a water jug or some other object with a handle as a substitute.

The strength interval workout is "spicy," according to Freemanbut you won't burn out. "It has a good ebb and flow," he says. Grab a towel and water bottle to stay cool, and get ready for the action.

<h1> David Freeman's Home Strength Interval Workout </h1>

<ul><li> Air Squats - 10 reps </li><li> Kettlebell Deadlift - 10 reps </li></ul>

Perform 4 rounds of each movement. Work for 30 seconds, then rest for 30 seconds. For single-arm moves, switch for each round.

<ul><li> Single-Arm Half-Kneeling Shoulder Press </li><li> SWAT (Swing-Squat) </li><li> Single-Arm Half-Kneeling Shoulder Press </li><li> Lateral Kettlebell Swing </li></ul>

Try This Multi-Plane Kettlebell Home Workout

Try This Home Strength Interval Kettlebell Workout

Case in point: your knees. Yes, they're joints, not musclesbut there are muscles supporting them which you can work to help to promote healthy function. "The muscles of the thigh act on the knee by either bending or extending the leg," says trainer <a href="https://www.instagram.com/charleeatkins/" id="dfdc4a88-5e8d-37e7-a78b-e210c27a4ae6"> Charlee Atkins, C.S.C.S. </a> That mean that your quads and hamstrings are largely responsible for that movement, and that you'll want to work on strengthening those muscles when you train for stronger knees.

Atkins designed this four move series of exercises specifically to do just that. Each movement has a different focus; you'll target your hamstrings and quads, and work to develop stability in your hips. You'll need a yoga mat for your back, a short platform, and a chair or bench to do the workouts. If you're more advanced, grab a weight for the chair get-up.

Perform each exercise for either 45 seconds or 8 to 12 reps

<ul><li> Feet-Elevated Hip Raise (hamstrings focus) </li><li> Right Side-Lying Clamshell (hip stabilizer) </li><li> Left Side-Lying Clamshell (hip stabilizer) </li><li> Chair Get-Up (quad focus) </li><li> Hamstring Walk-Out </li></ul>

Take on the whole series on a lower body training day as a circuit, or implement the exercises in your training split.

Want to learn more moves from Atkins? Check out our series full of her workout tips, <a href="https://www.menshealth.com/try-her-move/" id="77496b8d-9210-3e9a-a446-f56e8b9e8b68"> Try Her Move </a> . You can also take on her new 30 day challenge in our <a href="https://go.onelink.me/TAq2/mharticle" id="f39fe038-1ebf-3382-a544-ce4b1f12d3a7"> streaming All Out Studio app </a> , check out her <a href="https://tv.le-sweat.com/" id="97a9397f-43b3-3450-ab38-02768f4007f8"> Le Sweat workout app </a> , and <a href="https://www.instagram.com/charleeatkins/" id="820f2666-93c2-365d-a891-a2de81f3072a"> follow her on Instagram </a> to find out when she's <a href="https://www.instagram.com/p/B92tVhRHdg2/" id="9a06bff0-a340-30b6-a628-5cde488a4b7a"> hosting live workouts from her living room </a> .

No matter how or why you exercise, you're probably used to training to target specific musclesjust think about all of the biceps curls and crunches you've done in your life. But not every body part gets the same amount of love. That's partly because some muscles are just easier to isolate, but others might be neglected because it's less obvious exactly how to focus your attention on them.

These 4 Moves Can Help to Build Stronger Knees

The <a href="https://twitter.com/CrossFit" id="6d06c33f-eecc-3e1c-a4c9-8cb3e97bf252"> CrossFit Twitter account </a> first shared the news in a statement from Glassman threaded through several tweets.

<div class="embed"><blockquote class="twitter-tweet">Glassman: The world has changed, but the magnificent human machine, the proven benefits of CrossFit, and its market opportunity remain unchanged. It is time for the founder to bid adieu and find other creative outlets. ...&mdash; CrossFit (@CrossFit) <a href="https://twitter.com/CrossFit/status/1275792126731673600?ref_src=twsrc%5Etfw">June 24, 2020</a></blockquote>
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Glassman: The world has changed, but the magnificent human machine, the proven benefits of CrossFit, and its market opportunity remain unchanged. It is time for the founder to bid adieu and find other creative outlets. ... CrossFit (@CrossFit)

I started a company with some essential and elegant truths that nobody could, or maybe would, tell. It resulted in the fastest growing chain in world history. It did so well and became so popular that it has become a thing far larger than I could have hoped. The world has changed, but the magnificent human machine, the proven benefits of CrossFit, and its market opportunity remain unchanged. It is time for the founder to bid adieu and find other creative outlets. I have complete faith that Eric Roza ( <a href="https://twitter.com/RozaEric" id="e712ae7e-e34e-3cd3-ab59-c52069d19e13"> @RozaEric </a> ), owner of <a href="https://twitter.com/crossfitsanitas" id="87eef151-9067-392d-aceb-d0395c9f4c8e"> @crossfitsanitas </a> , can shepherd CrossFit Inc effectively into this new world.

Shortly after the announcement, <a href="https://www.menshealth.com/fitness/a32857384/crossfit-hq-ceo-dave-castro-culture-statement-instagram/" id="836f6db8-3705-3511-a420-7e90ce5a8ac7"> current CrossFit CEO Dave Castro </a> tweeted his support of the move, acknowledging that Roza will soon take the role of CEO.

<div class="embed"><blockquote class="twitter-tweet">Very excited to welcome and partner with <a href="https://twitter.com/RozaEric?ref_src=twsrc%5Etfw">@RozaEric</a> in his future role as owner and CEO of CrossFit. Eric is CrossFit to the core and he will help us take CrossFit to the next level. <a href="https://twitter.com/hashtag/crossfit?src=hash&amp;ref_src=twsrc%5Etfw">#crossfit</a>&mdash; Dave Castro (@thedavecastro) <a href="https://twitter.com/thedavecastro/status/1275793424273162240?ref_src=twsrc%5Etfw">June 24, 2020</a></blockquote>
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Very excited to welcome and partner with <a href="https://twitter.com/RozaEric?ref_src=twsrc^tfw" id="fee9f579-4dad-356c-a982-b24182ed52b2"> @RozaEric </a> in his future role as owner and CEO of CrossFit. Eric is CrossFit to the core and he will help us take CrossFit to the next level. <a href="https://twitter.com/hashtag/crossfit?src=hash&amp;ref_src=twsrc^tfw" id="0bd9bb9d-6bfc-344d-ad74-9aed2d295d68"> #crossfit </a> Dave Castro (@thedavecastro)

Roza released his own statement on Twitter announcing the move and crediting CrossFit for changing his life since he discovered the sport a decade ago.

"My view is simple: racism and sexism are abhorrent and will not be tolerated in CrossFit," Roza's statement reads, referring to Glassman's racist tweets and statements and a <a href="https://www.nytimes.com/2020/06/20/style/greg-glassman-crossfit-sexism.html" id="2c02f68c-dfcb-309c-ae82-7ec8454f3f43"> bombshell New York Times </a> report alleging his leadership was responsible for a pervasive corporate culture of sexism. "We open our arms to everyone, and I will be working hard to rebuild bridges with those whose trust we have lost."

<div class="embed"><blockquote class="twitter-tweet"><a href="https://t.co/IV4SCUWEQQ">pic.twitter.com/IV4SCUWEQQ</a>&mdash; Eric Roza (@RozaEric) <a href="https://twitter.com/RozaEric/status/1275792231245455362?ref_src=twsrc%5Etfw">June 24, 2020</a></blockquote>
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<a href="https://t.co/IV4SCUWEQQ" id="42a1f6d6-7387-399d-a0a3-2384c20b2d90"> pic.twitter.com/IV4SCUWEQQ </a> Eric Roza (@RozaEric)

A representative for Roza confirmed the sale, but declined to share any financial details about the transaction. CrossFit HQ did not respond to requests for comment before the publication of this story.

This story is still developing...

CrossFit's embattled founder, sole owner, and former CEO Greg Glassman, is selling the company to <a href="https://twitter.com/RozaEric" id="a848fe62-e905-36a8-ab7c-8470bee9ae89"> Eric Roza </a> , a tech executive and owner of the CrossFit Sanitas affiliate in Boulder, Colorado. Glassman had <a href="https://www.menshealth.com/fitness/a32817538/crossfit-ceo-greg-glassman-resigns/" id="b642094c-11d8-36a2-ad2e-485fff8ea3f8"> recently retired from his position as CEO of CrossFit </a> after rac...

CrossFit Has a New Owner as Founder Greg Glassman Sells Company

<a href="https://www.instagram.com/gerrenliles/" id="33c766a0-ec36-339f-ae10-66a594600711"> Gerren Liles </a> , founding Mirror trainer and creator of <a href="https://go.onelink.me/TAq2/mharticle" id="ed74fa27-7334-3a57-a10e-16c2999dc155"> All Out Studio </a> 's <a href="https://www.menshealth.com/fitness/a30811724/hiit-workout-upper-body/" id="51e43a7f-6e9c-3b66-a54e-20b62aac5dd0"> High Power HIIT program </a> , hosted the latest session. His HIIT workouts are designed to cram as much safe, effective work into as little time as possible using smart interval periods of work and active rest. "You're basically spiking your heart rate up and down and up and down to really elicit that metabolic response," he says.

This session is an equipment-free blast that gets progressively harder, with an extra focus on the core and abs. All you need to do it is the will to work hard and about as much space as it takes to roll out a yoga mat and move in the shape of an L.

Brett Williams

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