45 minute beginner tricep workout with kettlebells and a resistance band

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

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Goblet Squat in Lunge
  • Circuit 2
  • Tall Kneeling Dual Hand KB Press
  • Single Arm Front Rack Carry
  • Circuit 3
  • Banded Deadbug Pulses
  • Half Kneeling Halo Rotation

Circuit 1

Complete this round 3 times.

Goblet Squat in Lunge

Complete 8 repetitions

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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Dual Hand KB Press

Complete 8 repetitions

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

  • Create a stable base with the knees
  • Keep the rib caged tucked
  • Lock the elbows each rep and finish with the biceps next to the ears.

Single Arm Front Rack Carry

Complete 20 meters

Coaching Tips For Single Arm Front Rack Carry

Follow these cues to perform Single Arm Front Rack Carry correctly:

  • Maintain a straight spine throughout, this will be challenging with weight
  • Do not rotate the upperbody at all.

Circuit 3

Complete this round 3 times.

Banded Deadbug Pulses

Complete 8 repetitions

Coaching Tips For Banded Deadbug Pulses

Follow these cues to perform Banded Deadbug Pulses correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Pull the band towards the knees slowly then back overhead
  • Create as much tension in the abdominals as possible.

Half Kneeling Halo Rotation

Complete 4 repetitions

The half kneeing halo rotation is an excellent core exercise that creates adaptation through resisting rotation from the weight of the kettlebell.

Benefits of Half Kneeling Halo Rotation

The main benefit is the adaptions created in the core musculature. For those with limited ranges of motion it can also be useful to move the shoulders through this challenging range of motion.

How To Do Half Kneeling Halo Rotation

  1. Find a stable half kneeling position with the knee at 90-90.
  2. Hold the kettlebell by the horns in front of the chin.
  3. Slowly rotate the kettlebell round the head, not letting the weight of the kettlebell pull you out of position.

Coaching Tips For Half Kneeling Halo Rotation

Follow these cues to perform Half Kneeling Halo Rotation correctly:

  • In a stable lunge position, holding the horns of the KB rotate the KB round the head
  • Move slowly with control
  • Feel the KB pull on the trunk as you move it.

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This workout was made by Sean Klein

Sean Klein

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