20 Minute Upper Body Kettlebell Workout – No12, EMOM, No Repeat


20 Minute Upper Body Kettlebell Workout – No12, EMOM, No Repeat

Looking for results that are quick and cover your entire upper body? Try this workout routine – it specifically targets each muscle group for maximum efficiency!

Kettlebells are the perfect way to upgrade your physical health without having to break the bank or dedicate a lot of space.

Related: Full list of workouts here

Kettlebell training

If you’re after an unparalleled upper-body workout, look no further than kettlebell training. Kettlebells can be used for a variety of exercises such as swings, snatches, cleans, and presses – all sure to result in maximum muscle gain!

Kettlebell training is an excellent way to build muscle, increase strength, and improve cardiovascular health.

If you are new to kettlebell training, it is important to start slowly and progress gradually. Choose a weight that is comfortable for you and that you can swing without compromising your form.

Once you feel comfortable with the movement and form, increase both the weight and number of reps.

All about the hinge

When you swing the kettlebell make sure you aren’t bending or locking your knees too much.

The most crucial element to focus on when swinging a kettlebell is your hip hinge.

Make sure you pivot from the hips, you should feel it pulling slightly on your hamstrings, butt, and calves. If you don’t hinge correctly, you will over time put more pressure on your lower back.

This routine is made up of 11 exercises to do as many controlled reps as possible, with one round of action to work through, which will take you around 20 minutes to complete.

The aim is to give 100 per cent effort during each exercise while also paying attention to your form and breathing.

This workout program not only tones your upper body but also gets you into excellent condition overall.

How to do this upper-body kettlebell EMOM workout:

  • Choose a kettlebell that is the right weight for you
  • Swing the kettlebell for the specified time limit
  • Repeat this for a total of 20 minutes
  • 11 exercises to work through
  • 1 round of exercises in routine

Upper-body kettlebell workout

Kettlebells offer a comprehensive workout for the upper body by targeting the back, chest, shoulders, core and arms.

Kettlebells are not only great for toning your muscles, but they can help with your cardio fitness too. They are perfect for getting your heart rate up and burning calories.

We all know that kettlebell swings engage a lot of muscle groups at the same time and that you don’t have to go to the gym to get a good workout. This is fantastic since it saves time with your daily routine and gives you more free time.

Kettlebell swings also can help with any kind of postural imbalance you may have and even inexperienced exercisers can gain explosive strength doing high-volume swings.

Here is a list of the 11 exercises performed with the one kettlebell:

  • Lateral swing x 2
  • Throw in
  • Press under tension
  • Dead bug 
  • Gorilla rows
  • Bottoms up Press x 2
  • KB face pull
  • One hand swing x 2
  • Crunch and press 
  • Alternating wood cutters
  • Hips up overhead raise 

Note – exercises “x 2” are repeated on the other side of the body.

New to kettlebells? Here are all the videos in my beginner’s kettlebell workout program.

Click on the video below to follow along with the workout.

This kettlebell workout is easy to follow and great for people of any fitness level.

By using a moderate-to-light-weight Kettlebell, you can squat, hinge, row, push, press and swing through almost any exercise while still getting a great workout.

If you’re struggling to get enough rest between exercises, don’t be afraid to decrease the reps or modify the exercise.

So, watch till the end and share your thoughts in the comments. If you like my video, Please SUBSCRIBE and don’t forget to press the bell, like, comment and share the video.

This kettlebell workout is easy to follow and great for people of any fitness level.

If you enjoy sports and use CBD to help with your recovery in between gruelling workouts, then you are in the right place. Here at Sport CBDs, we train hard and recover in the best way possible…

We have regular workouts (check out the YouTube channel), CBD news and CBD products to help you gain that edge! 

If you wanted to check out the reputable CBD we have on offer here at the site, then please head to the Sport CBDs Store (CLICK HERE). We also do fitness clothing and yoga accessories too. 

Until next time, all the best…


Founder – Sport CBDs

Leave a Reply

Your email address will not be published. Required fields are marked *

Next Post

Forearms Hurt Doing Barbell Curls? Answers Here

Forearms Hurt Doing Barbell Curls? Answers Here If you’re like most of us, then building up your biceps with classic […]
Forearms hurt doing Barbell Curls?

You May Like