Hey Jolt
Hey Jolt

Lumberjack Attack

Level: Intermediate
Time: 30 mins
Equipment needed: Kettlebell

Ever wondered how Paul Bunyan got so big? Lifting heavy things (logs) in dynamic ways. Though this workout doesn't call for fresh lumber, find yourself breaking a hard day's worth of sweat in only 30 minutes with this full body kettlebell workout for men.

All you need is a heavy kettlebell and a strong heart (keep in mind, this is a full body workout, so you'll want your weight to work for upper and lower body moves). Ready? Get to work!

Lumberjack Attack

Level: Intermediate
Time: 30 mins
Equipment needed: Kettlebell

Ever wondered how Paul Bunyan got so big? Lifting heavy things (logs) in dynamic ways. Though this workout doesn't call for fresh lumber, find yourself breaking a hard day's worth of sweat in only 30 minutes with this full body kettlebell workout for men.

All you need is a heavy kettlebell and a strong heart (keep in mind, this is a full body workout, so you'll want your weight to work for upper and lower body moves). Ready? Get to work!


Workout Overview

Burpee

Burpee
3 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Kettlebell One Arm Swing

Kettlebell One Arm Swing
4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell One Arm Clean

Kettlebell One Arm Clean
4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell One Arm Push Press

Kettlebell One Arm Push Press
4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell Windmill

Kettlebell Windmill
4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell Hang Clean

Kettlebell Hang Clean
4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat

Freehand Jump Squat
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Crossover Reverse Lunge

Crossover Reverse Lunge
4 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead

Crunch with Hands Overhead
3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank

Plank
3 sets // Duration: 30 sec // Rest 15 sec between sets



Workout Overview

Burpee
Burpee

3 sets of 10 // Rest 20 sec between sets // Rest 45 sec after exercise


Kettlebell One Arm Swing
Kettlebell One Arm Swing

4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell One Arm Clean
Kettlebell One Arm Clean

4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell One Arm Push Press
Kettlebell One Arm Push Press

4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell Windmill
Kettlebell Windmill

4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Kettlebell Hang Clean
Kettlebell Hang Clean

4 sets of 12 // Rest 20 sec between sets // Rest 30 sec after exercise


Freehand Jump Squat
Freehand Jump Squat

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Crossover Reverse Lunge
Crossover Reverse Lunge

4 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Crunch with Hands Overhead
Crunch with Hands Overhead

3 sets of 10 // Rest 20 sec between sets // Rest 30 sec after exercise


Plank
Plank

3 sets // Duration: 30 sec // Rest 15 sec between sets


Start Workout

1. Burpee

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Cardio
Type: Cardio
Equipment needed: Body Only

How to Perform Exercise

Steps: 1. Stand with your feet shoulder width apart 2. Push your hips back, bend your knees, and bring your hands to the floor. 3. Jump back into the top of a push-up position 4. Complete a push-up 5. Jump your feet towards your hands. Have them land slightly wider so they have to travel a slightly shorter distance. 6. Extend your hips back to a standing position. At the same time, jump and clap your hands above your head.


2. Kettlebell One Arm Swing

Rep Count: 12 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and swing it between your legs and then use the force to drive the kettlebell out and in front of your chest. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed


3. Kettlebell One Arm Clean

Rep Count: 12 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by placing one kettlebell between your feet and bend down at your knees pushing your glutes out. 2.) Take the kettlebell and clean press it to your shoulders. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed


4. Kettlebell One Arm Push Press

Rep Count: 12 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Shoulders
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing outward in front of you. 2.) After lower your body by bending at the knees and keeping your chest and back straight. 3.) Push through your heels and lower legs to thrust the kettlebell overhead and your body upward keeping your feet firm on the floor. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.


5. Kettlebell Windmill

Rep Count: 12 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) Take the kettlebell and clean press it overhead. 2.) With the kettlebell in place overhead, push your glutes into the direction that the kettlebell is located on. 3.) The opposite hand should be kept behind your back as your turn your feet from the kettlebell. 4.) Keep your body as low as you can go to stretch the abdominals and kettlebell. 5.) Hold the position for a few seconds, stretching out the muscles, then return to starting position.


6. Kettlebell Hang Clean

Rep Count: 12 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Kettlebell

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by taking a kettlebell and placing it between your legs, bending at your knees and push your glutes back. 2.) From the bent position, clean the kettlebell to your shoulder. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.


7. Freehand Jump Squat

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Upper Legs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) To begin this exercise; start off by crossing your arms over your chest and keeping your body standing straight up. 2.) Then squat down as in a normal full squat bending at your knees until your thighs are parallel with the floor. 3.) When you reach the full squat position, use the force from your heels to push up and jump straight into the air as high as possible. 4.) As soon as you touch the floor, immediately repeat the exercise once again. 5.) Repeat this exercise for as many repetitions as needed


8. Crossover Reverse Lunge

Rep Count: 10 reps
Set Count: 4
Rest: 20 seconds
Main Muscle Group: Back
Type: Stretching
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off standing up straight with your feet shoulder width apart and arms at your side. 2.) Slowly perform a rear lunge stepping back with one foot, flexing at your front knee and bending at the hips. 3.) While performing this motion, rotate your body and arms across the front leg that is bent. 4.) Hold this position for 5 to 10 seconds then return back to the starting position. 5.) Repeat this motion to the opposite side and the other leg for as many reps and time limit as you desire.


9. Crunch with Hands Overhead

Rep Count: 10 reps
Set Count: 3
Rest: 20 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Begin this exercise by lying with your back flat on the floor and knees bent. 2.) With your feet flat on the floor, take your arms and stretch them overhead with your palms overlapping each other. 3.) From the floor position, curl your body up from the abdominals and take your shoulder blades off of the floor, keeping your arms straight with your head. 4.) During the upward motion keep your arms straight and don’t move them forward in front of your head. 5.) As you continue your upward motion, exhale and hold in the contraction. 6.) Lower yourself back down to the starting position, exhaling on the way down. 7.) Repeat this exercise for the amount of repetitions needed.


10. Plank

Set Count: 3
Rest: 15 seconds
Main Muscle Group: Abs
Type: Strength
Equipment needed: Body Only

How to Perform Exercise

Steps : 1.) Start off by kneeling on all fours and aligning both hands right below your shoulders keep your knees beneath your hips. 2.) Extend both of your feet out behind you and squeeze on your core muscles, making sure that your body is aligned straight 3.) Hold this position for about 30 seconds to a minute. 4.) Release, return back to the starting position and repeat for as many times as you would like to perform this exercise.