Circuit 1

Complete this round 3 times.

KB Horn Curl

Complete 10 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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Horn Grip KB Curl

Complete 10 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

• Do not use any momentum
• Keep elbows in a fixed position.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 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.

Circuit 3

Complete this round 3 times.

Diamond Press Ups

Complete 15 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 Bent Over Row

Complete 14 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.