Three years ago, Jeff Sutherland couldn’t do one push-up – in the time since, he’s managed to transform his physique and become a whole lot fitter and stronger. And he did it by committing to sustainable and consistent training, sticking to the fundamentals and working out from home using minimal equipment.

A recent workout he shared is a full-body session targeting his legs, shoulders, back and core, using just a few kettlebells and lots of intensity to provide a challenge. It’s targeted specifically for dads and busy men who are short on time but still want to get a decent workout in.

‘This workout is designed specifically for men in their 40s, 50s, and 60s who want to stay strong, lean, and capable as they age,’ Sutherland says. ‘I am 54, and this training style has helped me build strength, stay athletic, and avoid beating up my joints.’

The weights Sutherland selects range from 18kg to 36kg – scaling up for movements requiring something heavier, such as deadlifts, while utilising lighter kettlebells to ensure good form in the accessory work. Of course, these weights won’t work for everyone: just make sure you use weights that prove challenging but still ensure you complete each round with good form.

Complete 4 rounds of the following circuit

A. Overhead March x 30 reps

D. Seesaw Shoulder Press x 12 reps

E. Figure-8 Kettlebell Clean x 12 reps

Overhead March

• Pick up one kettlebell in both hands, pressing it straight overhead. Create tension by bracing your core to keep the weight stable.
• Start marching on the spot, raising each leg as high as you can one at a time.
• Repeat for the prescribed reps, keeping tension in your abs and shoulders.

• Start by cleaning two kettlebells into the front rack position. Press your knuckles against each other if you need in order to keep the weights stable.
• Lock your core and keep your chest proud with the elbows in line with your shoulders.
• Sink your hips into a squat with your thighs hitting parallel or lower. Use a plate or squat ramp if you need assistance in reaching a lower depth.
• Explosively drive through the floor to push yourself back to standing.

• Start standing slightly behind your kettlebell, feet slightly wider than shoulder-width, core tight.
• Hinge forward at the waist and push your butt back, lowering your torso and grasping the kettlebell firmly with both hands.
• Turn the pits of your elbows forward, powering up your lats and mid-back muscles. Maintain this tension.
• Tighten your glutes and hamstrings, driving your butt a few inches lower. Maintain this tension.
• Exhale and lift the kettlebell straight up.
• Squeeze your glutes and shoulder blades. Slowly lower it back to the ground.

Seesaw Shoulder Press

• Hold two kettlebells at the handles and get them into the front rack position, resting the weight on the top part of your forearm.
• Press your right arm straight above you, keeping your core braced and your left arm still in the front rack position.
• Lower the kettlebell and repeat on the other side to create a see-saw motion.

Figure-8 Kettlebell Clean

• Stand with your legs wider than shoulder-width and place a kettlebell between them.
• Bend your knees and with your left hand, pick up the kettlebell, swing it through your legs to pass it into your right hand.
• After passing the kettlebell, clean it so that it’s in front of your body, with your opposite hand catching the weight.
• Repeat around your right side to continue the figure-of-eight movement, cleaning the kettlebell as you go.
  

If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.

Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.

Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.

During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.

Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…

You can follow Ryan on Instagram @ryan.dabbs or on X @ryandabbs_