Upper Body Kettlebell Workout – 20 Minute Arm Annihilation!
For todays workout, I have gone back to using my favourite piece of equipment…the kettlebell!
For todays workout I have opted for an upper body workout, this is the eighth instalment in the ongoing series.
I love to use the kettlebell in different ways to how they are normally. I enjoy doing classic kettlebell exercises but love looking for other ways for the body to move and work.
Coming Up Today…
I have a variety of kettlebells in my collection now. I look to use the 16kg cast iron bell and the 10kg cast iron counter part.
For the workout today I have opted for the 10kg, this is because some of the exercises work better with a lighter bell.
As performing some of these exercises with a heavy kettlebell will do you serious damage, so be warned people!
The workout I have for you today will take you 20 minutes to complete, there are 7 exercises in total and we go for two rounds, each lasts for 10 minutes with no break in between.
Some of the exercises, three to be exact are done for 45 seconds on one side of the body and then repeated for 45 seconds on the other side of the body (it would be rude not to right!).
Lets take a look at the exercises in the workout today…
- American swing star jump
- Pass and press
- Bell swing behind head
- Rock the baby
- Overhead Lateral swing – each side
- Side plank pull – each side
- Diagonal wood chopper – each side
As you can see from the exercises above, you are going to get a great upper body workout, which is working all major muscle groups within a single workout. Awesome.
As you know, I always recommend warming up before working out, so if you check out the video below it will take you to my 15 minute morning stretching routine.
Once you have warmed up and you are ready to go, let’s get on with the workout.
If you want to follow along in real time with this workout then please click on the image below.
One thing I would say about this workout, is that it will absolutely batter your arms to the MAX! It took me a good 10 minutes for them to stop throbbing after the workout.
I know I don’t have arms like Popeye…they are more like Mickey Mouse! You get the idea of where coming from though right?
As you know I am a fan of EMOM workouts, this routine is no exception.
EMOM, or every minute on the minute workouts are a simple and effective way to put in a lot of work in a short amount of time.
An EMOM can be performed for any length of time. This structure allows people to get creative with their workouts and easily scale them to be more difficult as your fitness level increases.
If you’re finding it difficult to get enough rest between exercises in this workout, don’t be afraid to decrease the reps or modify the exercise to your fitness level.
If you were interested in the statistics for this workout, then take a look at them below…
As you can see, the workout took 21 minutes to complete, with 263 active calories and 297 total calories, while the average beats per minute are 161BPM (not a bad average to be fair).
The maximum heart rate here is 181BPM. All in all, a pretty respectable workout for 20 minutes hard graft.
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.