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

Here's everything you need to try our 30 minute intermediate 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
09/02/24
In This Workout
  • Circuit 1
  • KB Horn Curl
  • Single Arm KB Bent Over Row
  • Single Leg Isometric Glute Bridge with KB Lowering
  • Circuit 2
  • Tall Kneeling Single Arm Banded Row
  • KB Floor Press

Circuit 1

Complete this round 3 times.

KB Horn Curl

Complete 12 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.

Single Arm KB Bent Over Row

Complete 10 repetitions

Coaching Tips For Single Arm KB Bent Over Row

Follow these cues to perform Single Arm KB Bent Over Row correctly:

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

Single Leg Isometric Glute Bridge with KB Lowering

Complete 4 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge with KB Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge with KB Lowering correctly:

  • Lock the KB overhead, gripping the horns
  • Perform a hip thrust and transition to one leg
  • Slowly lower the leg and KB in unison
  • Keep a lot of tension in the glute and core.

Circuit 2

Complete this round 3 times.

Tall Kneeling Single Arm Banded Row

Complete 14 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

  • Keep the spine as straight as possible
  • Keep elbow close to the body.

KB Floor Press

Complete 12 repetitions

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.

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This workout was made by Sean Klein

Sean Klein

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