30 minute advanced tricep workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute advanced tricep workout with kettlebells and a resistance band at home. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Diamond Press Ups
  • KB Deadbugs
  • Circuit 2
  • Floor Seated Pallof Press
  • KB Side Plank

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

Coaching Tips For Tall Kneeling KB Horn Tricep Extensions

Follow these cues to perform Tall Kneeling KB Horn Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position and isolate the triceps.

Diamond Press Ups

Complete 15 repetitions

Coaching Tips For Diamond Press Ups

Follow these cues to perform Diamond Press Ups correctly:

  • Keep the hips high and core tight throughout
  • If these cause any discomfort in your elbows swap the exercise.

KB Deadbugs

Complete 16 repetitions

Coaching Tips For KB Deadbugs

Follow these cues to perform KB Deadbugs correctly:

  • Keep consistent tension against the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

Circuit 2

Complete this round 3 times.

Floor Seated Pallof Press

Complete 7 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

KB Side Plank

Complete 40 seconds

Coaching Tips For KB Side Plank

Follow these cues to perform KB Side Plank correctly:

  • Find the side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder
  • Keep hips high and in line with the shoulders.

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This workout was made by Sean Klein

Sean Klein

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