Kettlebell Workout Program – Beginners Upper Body Blast – No3 In Series
As we arrive at the third instalment of this beginners upper body kettlebell workout series.
I mentioned previously that every now and again, its good to go back to basics in order for us to improve our technique and also for those that are new to kettlebells to build a solid foundation on.
We are once again building upon what we did in the previous two workouts by increasing the reps we do and adding another exercise to the mix.
If you wanted to check the other workouts before this one, then see below:
Beginners upper body kettlebell workout 1
Beginners upper body kettlebell workout 2
What we have in the workout here are 9 exercises, with 2 rounds. The workout isn’t timed as such but took me 30 minutes to complete and burned just under 400 calories!
This wasn’t rushed, it was done to a moderate tempo while explaining what exercise was next etc.
As I said, we aren’t racing through the workout here, we are building reps to increase our strength and cardiovascular output.
Todays workout details
Here are the nine exercises in the workout routine this time around:
- One arm Swing x 40 Reps
- Windmill x 12 Reps on each side
- Clean and press x 25 Reps on each side
- Deadlift & upright row x 30 Reps
- Bent Over Row x 30 Reps
- Curl, press & tricep x 20 Reps
- One arm pull x 15 Reps on each side
- Chest press x 30 Reps
- Lateral swing x 20 Reps on each side
As you can see from the exercises here, we have increased all the exercise reps and added another great swing exercise into the mix with the lateral swing. Even if you aren’t a beginner, this workout is great for all levels due to the nature of the exercises in the routine.
This is a great upper body workout for you to continue your kettlebell journey with. I am going to be adding more workouts over the coming weeks to help you along the way.
All these movements require you to twist, pivot, push and pull in the way the body is intended to, with functional exercises that will also help with your mobility also.
If you have read this far, then why not follow along with me and do the workout in realtime?
If you enjoyed this, then please try some of the other workouts over at the YouTube channel.
I have the following workouts for you to try:
Always remember that if the workout is too challenging and you’re finding it difficult to get enough rest between exercises, don’t be afraid to decrease the reps or modify the exercise to your fitness level.
If you enjoyed this workout then please check out the YouTube channel, with over 40 workouts which include the use of kettlebells, resistance bands, dumbbells and even body weight exercises too.
Don’t forget, I will be adding more workouts weekly to help you stay fit and healthy at home with just the use of a kettlebell.
With workouts of all types, for all fitness levels. You know that we have you covered, so stay tuned for more.
Keep practising this workout and increase those reps until the next workout drops next week. You won’t regret it!
If you enjoy sport and use CBD to help with your recovery in between gruelling workouts, then your are in the right place. Here at Sport CBDs, we train hard and recover 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. We also do fitness clothing and yoga accessories too.
Until next time, all the best…
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Cheers!
Hi there,
I wouldn’t say I’m a well known blogger at all! Quite the opposite, but it’s really appreciated to read that you enjoyed the post, means a lot.
I have done loads of workouts, so please check them out on here in the workouts section or on the YouTube channel (Sport CBDs).
Have a wonderful weekend and speak soon.
Lee
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Tried the Beginners Upper Body Blast kettlebell workout today—didn’t realise how intense it would be! My arms and shoulders are absolutely torched, but in the best way possible. Can’t wait to see the progress after sticking with this one!
Just finished the Beginners Upper Body Blast with kettlebells, and wow, my muscles are on fire! It’s challenging, but there’s no better feeling than knowing you’re building serious strength from the ground up.
Definitely adding this to my regular routine!
This workout really targets those key upper body muscles, leaving you feeling stronger after each session. It’s tough, but totally worth it—your arms, shoulders, and back will thank you!
Starting a kettlebell workout program can be both exciting and challenging!
The Beginners Upper Body Blast is perfect for building strength and stability.
Don’t be surprised if you feel the burn in muscles you didn’t even know you had.
Stick with it, and you’ll see incredible progress in no time! 💪🔥
Tackling a tough kettlebell workout feels like climbing a steep hill—every rep tests your limits, but the sense of accomplishment at the top is unbeatable!
It’s intense and challenging at first, but incredibly rewarding and invigorating as you push through!
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I’ve recently started incorporating upper body kettlebell workouts, and I’m loving the results! The moves like presses, rows, and halos are amazing for toning my shoulders, arms, and back, while also strengthening my core. It’s a full-body challenge that feels functional and efficient, plus it’s helped with my posture and overall strength. Definitely a great addition to my routine!
I’ve been doing upper body kettlebell workouts, and they’ve made such a difference! The kettlebell presses and rows really work my arms and shoulders, and I love how it engages my core the entire time. It’s not just about strength either—it’s helped improve my coordination and mobility. Perfect for anyone looking for an efficient and effective workout!
I love upper body kettlebell workouts! They really help build strength and stability while keeping things dynamic. Exercises like kettlebell presses, rows, and halos target my shoulders, arms, and back, plus I can feel my core working the entire time.
It’s a great way to combine strength training with functional movements, and I always notice better mobility and coordination afterward.
This workout is fantastic for building strength, endurance, and improving overall functional fitness. It targets multiple muscle groups at once, making it great for full-body conditioning.
Kettlebell swings, for example, are excellent for working the hips, glutes, core, and shoulders while boosting your cardiovascular fitness.
Exercises like goblet squats and kettlebell presses also help with core stabilization and posture. Plus, the dynamic nature of kettlebell movements can improve balance and coordination. Whether you’re aiming for fat loss, muscle building, or just getting a more efficient workout, kettlebells are definitely worth adding to your routine!
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exercise to get your heart rate up and your blood flowing first!
Absolutely! Here are a few quick and effective exercises to get your heart rate up and your blood flowing—perfect for warming up before a workout or just getting energized:
🔥 Quick Heart-Pumping Exercises:
Jumping Jacks – Classic and effective. Do 30–60 seconds.
High Knees – Run in place, bringing your knees up to waist level.
Butt Kicks – Jog in place while kicking your heels up toward your glutes.
Mountain Climbers – Great for cardio and core. Start with 30 seconds.
Jump Rope – If you have one, it’s a great full-body warm-up.
Bodyweight Squats – Get the legs moving and blood flowing.
Burpees – Challenging, but they’ll fire up your entire body.
✅ Try combining 3–4 of these into a quick 3-minute circuit. You’ll be ready to crush your workout in no time! 💪❤️🔥
Let me know if you want a full warm-up routine!
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