Chris Lopez

Chris Lopez

#AlphaDAD to 5 Amazing Kids, Husband, Coach, Entrepreneur, Minimalist. For more workout stuff, check out

BCS #005: One Of My All-Time Favourite KB Workouts (done in 15 mins)

Today’s Kettlebell Workout is one of my absolute favourites. Simple, effective and time efficient. What more would you want from a Kettlebell Workout?

I’ve been running around like a bat out of you-know-where for the past couple of days getting ready for a trip.

Tomorrow, Rozanne, the kids and I leave for San Jose and then fly to San Francisco for an epic 10-day road trip down Highway 1 on the coast of California.

Bixby Bridge just opened on Highway 1 in Big Sur, CA. I've done parts of this drive on my own BY MYSELF feeling like crap because I could never share it with my family. Next week, I get the chance!

It’s a bucket list trip for me.

I’ve done parts of the Highway 1 drive BY MYSELF before when I had to go to CA for work. But every time I see the coast, I wished that I could share it with the 6 most important people in my life.

Next week, we get to make that happen!

And the kids have never seen a west coast sunset.

My oldest daughter is even flying in from Barcelona to meet us in San Francisco.

I LIVE for moments when the 7 of us are all together.

I’m sure YOU would too… when everyone that REALLY matters in your life is all together.

Thing is… over the past few day because I’ve been so busy, I haven’t had much time to train. (sound familiar?)

Life’s a little different when you have a family and are responsible for people other than yourself, right?

When I was younger, my life revolved around my training.

They were the cornerstone of my very existence (pathetic now, when I think about it).

But – now that I’m a responsible family man – it’s the workouts that gotta give.

Because of this, it’s no secret that I favour double KB exercises and workouts over single KB workouts.


You can just get more work done.

Think about it…

You hold in your hand a 32kg bell. And you do, for example, 100 Swings – 50L, 50R.

That’s 3200kg (100 swings x 32kg) moved.

On the other hand (or in both hands rather) you hold a pair of 24kg bells and you do 100 Swings.

That’s 4800kg moved.

Now assume you do both in the same amount of time – a conservative 15 minutes.

Which do you think will provide you with faster results and therefore a bigger smile on your face?

You’d be correct if you said “Option B” – the pair of 24s.

Which is why I prefer to use double KBs most of the time – in my mind they just give you faster results.

So here’s my pre-California Road Trip workout that I did this morning…

…and it was done in 15 minutes;

…and I felt great after – strong, buff, #AlphaDAD-ish 🙂


BCS #006 Double Clean + Press, 2x24kg

    • Use a pair of your PRIME KBs – for me they were double 24s – for you it may be lighter (or heavier)


    • Set your timer for 15 minutes


    • Perform as many ladders of 2, 3, 5 with PERFECT TECHNIQUE as you can in those 15 minutes


  • Rest as needed between rungs and ladders

THAT is one of my all-time favourite exercises/workouts.


Because it uses a ton of muscles, energy, and it just makes me feel strong all over (both while I’m doing it and the subsequent


The actual “programming” follows my SIMPLEX METHOD as you can see…

Ladders of 2,3,5

As many ladders as comfortable in 15 minutes with room to “add” in the coming weeks.

I got 3 ladders. 30 reps total. Not bad. Comfortable.

Now you may be asking, why “only” a pair of 24s?

Because that was what I have available and that’s what I feel comfortable using.

Remember, training with KBs is about minimalism.

And when 2, 3, 5 becomes easy, I can change the ladder format to something like 3, 5, 8…

…or 2, 3, 5, 10 (that’s a brutal ladder if you’ve ever done it before BTW).

The BEST THING about “2, 3, 5” was that I made every rep. It felt relatively easy.

My muscles felt worked. I was actually huffing a little bit.


I didn’t destroy myself in the process with a “Killer Workout”. <= This is a BAD IDEA if you’re over 35 btw

Instead, I recovered quite quickly and was able to continue on with my day, feeling good about what I’d just accomplished knowing that there was more left in the tank.

So if you’re serious about…

  1. getting results from your KB workouts and
  2. are strapped for time / stressed out about fitting in your workouts,


… you should SERIOUSLY consider using my SIMPLEX METHOD using double KBs for all your workouts.

Remember, your training doesn’t have to be “fancy” or “complex” to get the results you’re looking for.

SIMPLEX is better… because life is complicated enough.

In fact – SIMPLEX training even for as little as a couple of weeks and adding one rung of a ladder per workout – before you know it…

…you could add 50% to your workload almost effortlessly…

… and increase your strength, stamina, and maybe even pack on a little bit of lean body mass without too much sweat or time on your part.

Sounds like a good deal to me…



Speaking of good deals – if you like Simple, Effective and Minimalist training sessions like the one above, then you should join my STRENGTH CLUB.

It’s only $18 to give it a shot (as opposed to $27), which is what the regular price will be once I get all the kinks and glitches fixed.

=Click HERE to get a Beta Tester Rate for the Strength Club

AND you’ll get access to my brand new program, SIMPLEX: Muscle…

…as well as REX and the Double Kettlebell MasterClass as soon as you login.

The Beta-Tester price is a good deal for you to just put up with some “techy” issues.

You’ll get access to my best programming, workouts, execution plans, videos, masterclasses and everything else that I put out.

Sign-Up HERE.


No tricks or shady marketing crap… just my promise to send you articles like the one above a few times per month.

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