45 minute advanced tricep workout with kettlebells and a resistance band at home

Here's everything you need to try our 45 minute advanced tricep 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
05/11/23
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Circuit 2
  • Diamond Press Ups
  • Goblet Squat
  • Circuit 3
  • Goblet Squat in Lunge
  • Wide Stance KB Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

Isolation
Upper Body
Triceps

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 2

Complete this round 3 times.

Diamond Press Ups

Complete 15 repetitions

Isolation
Upper Body
Triceps

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.

Goblet Squat

Complete 12 repetitions

Primary
Lower Body
Squat

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

Circuit 3

Complete this round 3 times.

Goblet Squat in Lunge

Complete 12 repetitions

Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Wide Stance KB Straight Leg Deadlift

Complete 14 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance KB Straight Leg Deadlift

Follow these cues to perform Wide Stance KB Straight Leg Deadlift correctly:

  • With a wide stance, bend slightly at the knees and the hips, fold into the hip crease maintaining an arch in the lower back
  • Feel the tension in the hamstrings
  • Only go as far as your able to maintain an arch in the lower back.

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This workout was made by Sean Klein

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