30 minute beginner chest workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute beginner chest workout with kettlebells and a resistance band. 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • KB Floor Press
  • Alternating KB Floor Press
  • KB Crush Grip Floor Press
  • Circuit 2
  • Single Arm KB Floor Press
  • Opposite Shoulder Taps from Bear Crawl

Circuit 1

Complete this round 3 times.

KB Floor Press

Complete 10 repetitions

Buy Kettlebells
Primary
Upper Body
Horizontal Press

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Alternating KB Floor Press

Complete 6 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For Alternating KB Floor Press

Follow these cues to perform Alternating KB Floor Press correctly:

  • Rest the head of KB on the forearms
  • Alternate between sides
  • Do not flare out the elbow, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

KB Crush Grip Floor Press

Complete 16 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For KB Crush Grip Floor Press

Follow these cues to perform KB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch the floor
  • Move with control.

Circuit 2

Complete this round 3 times.

Single Arm KB Floor Press

Complete 8 repetitions

Buy Kettlebells
Primary
Upper Body
Horizontal Press

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Opposite Shoulder Taps from Bear Crawl

Complete 4 repetitions

Secondary
Upper Body
Horizontal Press

Coaching Tips For Opposite Shoulder Taps from Bear Crawl

Follow these cues to perform Opposite Shoulder Taps from Bear Crawl correctly:

  • Try and stay as stable as possible throughout with as little movement as possible.

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This workout was made by Sean Klein

Sean Klein

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