Think you need a full hour to get a quality sweat in? Think again: This 20-minute upper body kettlebell workout is part of Women’s Health trainer Tatiana Lampa’s fast-paced, effective, and fun Total-Body Kettlebell program on the All/Out Studio app, included in the Women’s Health+ Premium All Access membership.
This upper body burner will help strengthen and sculpt your major arm muscles, like the biceps, triceps, and shoulders, while also challenging your core to put in some work, too. Unlike dumbbells which disperse their weight to the handles, kettlebells carry all their weight in the middle, requiring you to really activate your center. Plus, this program encourages you to focus on your form, making it great for beginners and more advanced athletes alike.
Here’s how this exercise routine works: It’s an AMRAP workout, which means your goal is to do as many reps as possible (with proper form!) for each move in the time allotted. Then, rest as indicated before continuing on to the next move. You can workout along with Tatiana by watching the All/Out video above, or keep scrolling for a brief breakdown of the kettlebell workout.
The Workout
Time: 20 minutes | Equipment: 1 light kettlebell (Tatiana uses 15 lbs) or dumbbell | Good for: Upper body
Instructions: Complete three rounds of the following 4 movements for the time allotted. In between moves, rest for 15 seconds. At the end of each set, rest for 60 seconds.
1. Deficit Pushup
How to:
- Start in a high plank position with the kettlebell in between your hands and feet slightly wider than hip-width apart, engaging core. (Option to put knees down.)
- Move right hand to further to the right, away from the kettlebell, and put left hand on the kettlebell, then lower down with elbows pointing out at a 4:30 and 7:30.
- Push into hands and press back up. That’s 1 rep.
- Move left hand further to the left, away from the kettlebell, and put left hand on the kettlebell for another push-up.
- Continue alternating for 45 seconds.
2. Bent-Over Row
How to:
- Stand with feet hip-width apart and hinge at hips with knees slightly bent and arms just in front of the legs, putting right leg slightly behind the left. Keep the back flat, torso parallel to the floor or at a 45-degree angle, and core engaged.
- Drive right elbow back toward your hips with weights in hand, feeling shoulder blades squeeze together, then slowly lower them back down. That’s 1 rep.
- Continue for 45 seconds, then repeat on other side.
3. Biceps Curl And Overhead Press
How to:
- Stand with feet hip-width apart, holding kettlebell with both hands, engaging core.
- On an exhale, engage biceps and bend elbows to curl the kettlebell up to shoulders, keeping elbows tucked into sides.
- On an exhale, press kettlebell up to the ceiling, straightening arms.
- On an inhale, slowly reverse the movement to return to start with kettlebell down. That’s 1 rep.
- Continue for 1 minute.
4. Tricep Extension
How to:
- Stand with feet hip-width apart, holding one kettlebell between both hands overhead with straight arms. (Option to hold two weights together overhead.)
- Keep biceps by ears, then bend elbows to lower kettlebell slowly behind head.
- Pause, then press weight back up to straighten arms, returning to start. That’s 1 rep.
- Continue for 45 seconds.
Get Even Stronger With More Kettlebell Workouts
If you loved this workout and want to do more of Tatiana’s Total-Body Kettlebell Program, check out these workouts on the All/Out Studio fitness app.
Total-Body Kettlebell: Lower Body
Total-Body Kettlebell: Total Body
Total-Body Kettlebell: Core
Total-Body Kettlebell: Cardio
And that’s not all: Women’s Health+ Premium All Access members can stream all the workouts in this program, plus 450+ more with 1 year of complimentary access to All/Out Studio. Your next best sweat sesh is waiting!
Jasmine Gomez is the lifestyle and commerce editor at Women’s Health, where she tests and writes about the best products across home, sleep, travel, and more. She holds an MA in digital journalism and has contributed to other outlets including Seventeen, Teen Vogue, MamásLatinas, Bustle, and more. When not shopping online, she enjoys cooking, dance cardio workouts, karaoke, and traveling to places with palm trees.
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