30 minute beginner tricep workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute beginner tricep 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 Photo
Created by
Sean Klein
Last updated
12/11/23
In This Workout
  • Circuit 1
  • Banded Hamstring Curl
  • Front Rack and Farmers Carry
  • Tall Kneeling Hip to Halo
  • Circuit 2
  • Alternating KB Floor Press
  • Single Arm Front Rack Carry

Circuit 1

Complete this round 3 times.

Banded Hamstring Curl

Complete 12 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

Front Rack and Farmers Carry

Complete 15 meters

Coaching Tips For Front Rack and Farmers Carry

Follow these cues to perform Front Rack and Farmers Carry correctly:

  • Maintain a straight spine throughout
  • Keep a slight bend in the arm doing the farmers carry
  • Minimize movement of the kettlebells as much as possible.

Tall Kneeling Hip to Halo

Complete 6 repetitions

Coaching Tips For Tall Kneeling Hip to Halo

Follow these cues to perform Tall Kneeling Hip to Halo correctly:

  • In a stable lunge position, bring the KB from the hip round the head
  • Do not straighten the arms
  • Move slowly with control.

Circuit 2

Complete this round 3 times.

Alternating KB Floor Press

Complete 6 repetitions

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.

Single Arm Front Rack Carry

Complete 20 meters

Coaching Tips For Single Arm Front Rack Carry

Follow these cues to perform Single Arm Front Rack Carry correctly:

  • Maintain a straight spine throughout, this will be challenging with weight
  • Do not rotate the upperbody at all.

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This workout was made by Sean Klein

Sean Klein

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