30 minute intermediate tricep workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute intermediate 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
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Diamond Press Ups
  • KB Front Rack Carry
  • Circuit 2
  • OH Carry and Farmers Carry
  • Glute Bridge Kettlebell Pullover

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 12 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 12 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 Front Rack Carry

Complete 15 meters

The Kettlebell Front Rack Carry is one of the best carry options available in the weightroom and can be effective for both health and athletic adaptations.

Benefits of KB Front Rack Carry

The main benefit of the kettlebell front rack carry is the adaptations it creates in the core muscles of the lower back, specifically the muscles surrounding the lower back (erector spinae) which are important for many reasons including improved posture, improved and stronger positions on exercises like hinging and squatting and finally injury mitigation for the spine in contact or extreme sports.

How To Do KB Front Rack Carry

  1. Place the kettlebells in the front rack position, with the elbows tucked and the kettlebell resting on the forearm and bicep.
  2. Walk slowly with control, taking the time to transfer the weight from one foot to the other and allowing yourself the time to take the weight through a single leg. If the exercise is rushed it becomes redundant.

Coaching Tips For KB Front Rack Carry

Follow these cues to perform KB Front Rack Carry correctly:

  • Keep the kettlebells in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbows down and do not lift them up as you get fatigued.

Circuit 2

Complete this round 3 times.

OH Carry and Farmers Carry

Complete 15 meters

Coaching Tips For OH Carry and Farmers Carry

Follow these cues to perform OH Carry and Farmers Carry correctly:

  • Walk slowly with control
  • Keep rib caged as tucked as able.

Glute Bridge Kettlebell Pullover

Complete 6 repetitions

The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises.

Benefits of Glute Bridge Kettlebell Pullover

The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension.

How To Do Glute Bridge Kettlebell Pullover

  1. Find a hip thrust position with the kettlebell locked overhead.
  2. Make sure you’re in a stable position with tension in the glutes.
  3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor.

Coaching Tips For Glute Bridge Kettlebell Pullover

Follow these cues to perform Glute Bridge Kettlebell Pullover correctly:

  • Start with and maintain tension in the glutes throughout
  • Ensure you use your thumbs on the horns of the kettlebell to get a good grip
  • Slowly lower the weight keeping a tight core.

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This workout was made by Sean Klein

Sean Klein

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