The Best Kettlebell Workout Routine – Full Body Workout For Men

I used to think I knew a lot about fitness before I was a single, divorced dad. I would hit the gym, and instead of doing a kettlebell workout routine or a quality full body workout for men, I just wanted to bench press as much as possible. That was it. I never did stretching, mobility, cardio, leg day, or any progression of my lifting routine. To top it off, my version of cardio was a lackadaisical 20 minutes on the elliptical. In retrospect, I was pretty terrible at working out. No wonder why I was so fat.

So, when I finally got fed up with being a lazy fat-ass and decided I was going to lose 50 pounds in 3 months, I hired a fitness coach and personal trainer to help me create the best kettlebell workout routine for men. This was one of the best decisions of my life. Enter Mitch Heaslip, personal trainer extraordinaire.

Mitch set me up with a number of full-body workouts, many of which helped me progress in my fitness goals. However, the best workout he designed for me was an intense, two-day conditioning workout that consisted of the most amazing kettlebell workout. The program looked something like this:

Best Kettlebell Workout Routine – Full Body Workout For Men

  • Monday: Strength Training
  • Tuesday: Conditioning – Kettlebell Workout 1 (see below)
  • Wednesday: Rest Day
  • Thursday: Strength Training
  • Friday: Conditioning – Kettlebell Workout 2 (see below)
  • Saturday: Rest Day
  • Sunday: Active Recovery (light run, yoga, stretching, etc)
Full-Body-Workout-For-Men
Mitch Healslip – Personal Trainer

In its simplest form, the best kettlebell workout routine is just (2) 45-minute workouts per week. They are tough. They beat the shit out me (in a good way) mentally and physically. You have to have a certain level of grit, will, and determination to get through these conditioning workouts. But they are great full body workouts for men for three reasons.

  1. They are quick. 45 minutes of intense exercise, designed to help you lose weight, gain endurance and get fit fast.
  2. You only need to do this two days a week. It would be great if you could incorporate some strength training into the program like the example above, but if you want to get fit & lose weight fast, just start with these two kettlebell conditioning workouts each week.
  3. They can be done anywhere. No gym needed. However, if you like the gym, feel free. I personally prefer working out the gym. But as a divorced, single dad, sometimes I just don’t have that ability. You really just need one piece of equipment to make this an at home kettlebell workout routine; a 30-40 pound kettlebell (this may be less or more depending on your fitness level). If you don’t have one, buy one. Or, use some other heavy shit. Don’t make an excuse and let this hold you back.

The weight melted right off me. I felt stronger, gained energy, and lost weight very quickly. In fact, if you read the post I wrote, “How I Lost 50 pounds in 3 Months,” you will see that I lot 30 pounds in the first month alone. Overall, since that day in 2014 when I decided to be healthier and change my lifestyle, I have lost over 100 pounds.

Thank you Mitch! I am forever grateful.

So, without further ado, here is the best full body kettlebell workout plan for men. I will give you the workouts first, and provide context and explanations below the workout with a FAQ section.

Best-Kettlebell-Workout-Routine

Conditioning Workout 1

Perform 3 sets of the following two exercises as a superset with 90 secs rest between sets: 

  • 90 seconds of a high intensity exercise (sprints, mountain climbers, etc)
  • 50 push-ups (in as many sets as necessary) 

Perform 3 sets of the following two exercises as a superset with a two minute rest between sets: 

  • 30 two-arm kettlebell swings: 30-40 pound kettlebell
  • 50 body weight squats (in as many sets as necessary)


Perform 3 sets of the following two exercises as a superset with two minute rest between each sets: 

  • 30 kettlebell high pulls: 30-40 pound kettlebell 
  • 20 burpees (in as many sets as necessary)

Conditioning Workout 2

Perform 3 sets of the following two exercises as a superset with 90 secs rest between sets: 

  • 50 push-ups (in as many sets as necessary) 
  • 30 two-arm kettlebell swings: 30-40 pound kettlebell

Perform 3 sets of the following two exercises as a superset with 90 secs rest between sets: 

  • 50 body weight squats (in as many sets as necessary)
  • 20 one-arm kettlebell swings: 30-40 pound kettlebell


Perform 3 sets of the following two exercises as a superset with 90 secs rest between sets: 

  • 100 steps of single-arm kettlebell overhead carry: 30-40 pound kettlebell
  • 10 leg raises

Finish With

  • 10 minute HIIT (high intensity interval training – sprints, rower, exercise bike, etc
This kettlebell workout routine can steal your soul. I can't tell you how many times I sat in my car, in the parking lot of the gym, talking myself into getting my ass in there and do the workouts. Click To Tweet

Workout FAQs

Q: What is a superset?
A: A superset is where you move quickly from one exercise to a separate exercise without taking a break for rest in between the two exercises.

Q: If I can’t do a single push-up, how can I do 50?
A: You can modify this easily by starting with knee push ups, then progressing to incline push ups, and finally progressing to regular push-ups. The goal is to get to eight to ten consecutive, regular push-ups. Once you can complete ten, then you can break them up into five sets.

Q: What is a kettlebell swing?
A: A Kettlebell swing is a full body exercise that involves moving the kettlebell in a pendulum motion from between the knees to anywhere between eye level to fully overhead and can be performed either two-handed or using one hand. Here is a video showing how to do this exercise.

Q: Burpees suck. Do I really have to do burpees?
A. Yes. This full body workout for men heavily relies upon burpees kicking your ass.

Q: What the hell is a kettlebell high pull?
A. A kettlebell high pull is a strength-building exercise that engages your whole core, specifically targeting your hips and abdominal muscles. Here is a video showing how to do this exercise.

Q: What the HIIT (high intensity interval training)?
A. HIIT workouts combine short bursts of intense exercise with periods of rest or lower-intensity exercise. Here is an example of a ten minute HIIT running workout.

Q: How do I do a single-arm kettlebell overhead carry?
A. It is as basic as it sounds. Raise the kettlebell above your head. Now take a walk. The goal in the beginning should be about 50 steps per arm, then switch to the other arm and take another 50 steps for a total of 100 steps. Here is a quick example.

Q: Will I lose 50 pounds in 3 months like you did if I do these workouts?
A. Probably not. If you want to lose 50 pounds in 3 months then I suggest you read the post that I wrote outlining how I did it. You will learn about the nutrition, exercise, and mindset that I used to lose the weight. Here is that post.

Final Thoughts

This kettlebell workout routine can steal your soul. I can’t tell you how many times I sat in my car, in the parking lot of the gym, talking myself into getting my fat-ass in there and do the workouts. I sometimes sat for 15-20 minutes and debated going home; and this was before I actually started!

P.S. I never went home. I only thought about it. Sometimes excessively.

Mitch used to tell me, “be a robot.” A robot just goes through the motions. A robot doesn’t think about how bad it’s going to hurt. Neither should you. That’s the mentality that you need to have. If you need to watch a motivational video or listen to your favorite song to get you pumped up, then do it. But then get your ass into the gym. Get out of your car, and do it. Just do it. Don’t think about it. Just do it.

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