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If you’ve joined the club of Men over 30, you know that it’s time to quit playing. We have more responsibility, higher demands on the job and we’re building or taking care of our family.

With all these new hats we are wearing, fitting in a workout that hits all bases isn’t easy; and with all bases I mean building muscle, strength and improving cardiovascular endurance.

That’s why I’ve compiled a list of 10 exercises, every man over 30 needs to do. All you need for this exercise is one kettlebell so let’s jump into the exercises!

The first half are muscle builder. This means they trigger muscle growth & strength The second half are heart builders. They take care of your cardiovascular health and endurance.

Here are the exercises:

1. Heavy Halo
2. Strict Press / Overhead Squat Flow
3. Split Squat Press
4. Hang Row
5. Atomic Push Up
6. SH Swing
7. High Pull
8. Clean
9. Clean & Press
10. Half Snatch

Watch the full video to get the easily digestible workout protocol to incorporate these 10 exercises into a powerful, time saving and effective workout.

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