In this Kettlebell UPPER BODY STRENGTH Workout we will have 30 movements in total. We will be switching between Push & Pull blocks of 5c movements in a row which will keep the workout routine pretty challenging. We will be performing each movement for 45 seconds and with 20 seconds rest in between the movements. After targeting the major muscle groups of the upper body with the first 20x movements we will have a 50 second water-break and after that we will be focusing on the smaller muscles such as biceps and triceps.
In this Workout I am using a 12kg (Blue), 16kg (Yellow) and a 20kg (Purple) Kettlebell.
Intensity Recommendation:
Advanced: 1x Round
Die Hard: 2x Rounds
Please make sure to do a proper warming up before starting the workout:
• Dynamic Stretch Full B...
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Workout Detail:
1. Explosive Single Arm Overhead Press (R)
2. Single Arm Elevated Push Up Shoulder Tap (R)
3. Explosive Single Arm Overhead Press (L)
4. Single Arm Elevated Push Up Shoulder Tap (L)
5. Double Grip Overhead Press
6. Staggered Stance 3x Row & Up (R)
7. Dynamic Pullover
8. Staggered Stance 3x Row & Up (L)
9. Dynamic Pullover
10. Wide Stance 2x Left 2x Right Controlled Rows
11. Staggered Stance Clean & Press (R)
12. Staggered Stance Clean & Press (L)
13. Single Arm Decline Chest Press (R)
14. Single Arm Decline Chest Press (L)
15. Narrow Chest Press
16. Stiff Leg Deadlift To Upright Row
17. Alternating Bent Over Back Pull Take Over
18. Static Lateral Lunge One Arm Row (R)
19. Static Lateral Lunge One Arm Row (L)
20. Lying 3x Count Hover Press
21. 2x Behind The Neck Triceps Extensions 2x Biceps Curl
22. Front Raise Pull & Push
23. Hammer Curl Swing
24. Narrow Grip Push Up
25. Lean Back Controlled Biceps Curl
26. Side Plank Side Row (L)
27. Side Plank Side Row (R)
28. Deep Lying Triceps Extension
29. Reverse Grip Curls
30. Explosive upright Row To Overhead Press
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29 сен 2024
