30 minute beginner upper body workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute beginner upper body 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
  • Half Kneeling KB Press
  • Alternating KB Strict Press
  • Tall Kneeling KB Crush Grip Press
  • Circuit 2
  • KB Horn Curl
  • Cross-Behind 1-Arm Banded Row

Circuit 1

Complete this round 3 times.

Half Kneeling KB Press

Complete 6 repetitions

Coaching Tips For Half Kneeling KB Press

Follow these cues to perform Half Kneeling KB Press correctly:

  • Create a stable base in the lunge position with the front knee at 90 degrees
  • Keep the rib cage tucked and lock the elbow overhead.

Alternating KB Strict Press

Complete 6 repetitions

The alternating KB strict is an excellent vertical press variation for developing both muscle mass and strength in the shoulders.

Benefits of Alternating KB Strict Press

The primary benefit of the alternating KB strict press is its ability to gain muscle mass in the muscles of the shoulder. Its secondary benefit is core development and development of the postural muscles of the upper back through maintaining a front rack hold for an extended period of time.

How To Do Alternating KB Strict Press

  1. Start with both kettlebells in the front rack position, with the core tight.
  2. Press one kettlebell over head while keeping the other in the front rack position. Lock the elbow at the top of the repetition to ensure you have moved through the full range of motion.
  3. Bring the kettlebell back into the front rack position before alternating to the other arm and performing another repetition.

Coaching Tips For Alternating KB Strict Press

Follow these cues to perform Alternating KB Strict Press correctly:

  • Keep the rib cage tucked at all times
  • Keep a tight front rack position with the kettlebell not being pressed
  • Finish with the biceps next to the ears and elbow locked.

Tall Kneeling KB Crush Grip Press

Complete 10 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

KB Horn Curl

Complete 6 repetitions

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

  1. Start with the arms straight and a firm grip on the horn of the kettlebell.
  2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
  3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position, isolating the biceps.

Cross-Behind 1-Arm Banded Row

Complete 10 repetitions

Coaching Tips For Cross-Behind 1-Arm Banded Row

Follow these cues to perform Cross-Behind 1-Arm Banded Row correctly:

  • Stand laterally to where the band is attached, holding it in the hand furthest from the attachment
  • Find a split stance with the feet
  • Pull the band rotating as you do so
  • Keep the feet in a fixed position.

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This workout was made by Sean Klein

Sean Klein

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