Kettlebell Workout Routines for Men

Kettlebell Workout Routines for Men

My man Chris Lopez has some great Kettlebell and Bodyweight workout routines. He’s a fit and busy dad with like 5..or 6…kids..I can’t even keep track anymore. I don’t know how he does it. My dad can’t even handle my sister and I.

Anyways, he’s finally starting come out with some great workout videos. Here’s a cool short, bodyweight and Kettlebell workout you can do at home:

Let’s review:

2 sets of:

  • Chinups, 8 reps
  • Kettlebell Military Press, 8 reps

Circuit:

  • Kettlebell Snatch, 5 reps
  • Kettlebell Row, 5 reps
  • Mountain Climbers, 10 reps
  • Kettlebell Snatch, 5 reps
  • Kettlebell Row, 5 reps
  • Mountain Climber, 10 reps
  • Kettlebell Snatch, 5 reps

What can You get from a 12-Minute workout?

A 12 minute workout  might not seem like a lot, but it all depends on how hard you push yourself within those 12 minutes. I have a rule: the shorter the workout, the more intense you can make, hence the more benefit you can get out of it.

I almost always prefer shorter workouts over longer ones. And if you can train your entire body within a short period of time, why not?

The benefits of this workout are very similar to the kind of benefit you receive from Interval training. Interval training is superior to steady state cardio for fat loss, because it raises your metabolism for up to 40 hours after the workout.

So when you push yourself and perform circuits that combine bodyweight and kettlebell movements, you raise your metabolism, hence burning calories AFTER the workout is complete.

That is why Chris Lopez is able to stay in great shape despite his hectic schedule and family responsibilities.

The Drawback of Short, Kettlebell Workouts

The drawback of short workouts is the fact that it takes a while to get used to. Even if you’ve been training hard for many years, if you have never done full body circuits, or performed any sort of workout with a Kettlebell, then you may want to start off slow.

You can easily modify the workout above to make it easier. First of all, start off with a lighter Kettlebell. 35lbs is recommended for a male with average strength. Before you purchase your Kettlebell, you may want to practice these movements with a dumbbell.

You will most likely need to use a 50lbs dumbbell in order to get the same feeling of a 35lbs Kettlebell (no joke). Kettlebells are difficult to control, and require tremendous amounts of core strength to wield.

The second change you should make is rest longer between sets. Start off with a 2 minute rest period between supersets and circuits. If the 2 minutes rest is too easy, then drop it to 90 seconds during your next workout.

Slowly build yourself up to performing the workout with less than 30 seconds rest. Sometimes I like to just go through workouts without any rest at all! However, that takes a lot of training to bring yourself to that level.

For a complete guide to Kettlebell training, I recommend checking out Chris’s Kettlebell Revolution. Click here for more information.