30 minute intermediate upper body workout with kettlebells

Here's everything you need to try our 30 minute intermediate upper body workout with kettlebells. 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
  • Single Arm KB Gorilla Row
  • Single Arm KB Press
  • Circuit 2
  • Tall Kneeling KB Crush Grip Press
  • KB Bent Over Row

Circuit 1

Complete this round 3 times.

Single Arm KB Gorilla Row

Complete 7 repetitions

Coaching Tips For Single Arm KB Gorilla Row

Follow these cues to perform Single Arm KB Gorilla Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Single Arm KB Press

Complete 10 repetitions

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

Circuit 2

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 16 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.

KB Bent Over Row

Complete 10 repetitions

Coaching Tips For KB Bent Over Row

Follow these cues to perform KB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out the elbows.

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This workout was made by Sean Klein

Sean Klein

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