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

Here's everything you need to try our 45 minute intermediate 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
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Circuit 2
  • Diamond Press Ups
  • Floor Seated KB Strict Press
  • Circuit 3
  • Half Kneeling Banded Diagonal Chop
  • Assissted Single Leg KB Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 12 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 2

Complete this round 3 times.

Diamond Press Ups

Complete 12 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.

Floor Seated KB Strict Press

Complete 9 repetitions

Coaching Tips For Floor Seated KB Strict Press

Follow these cues to perform Floor Seated KB Strict Press correctly:

  • Keep the legs and back straight
  • Keep rib cage tucked, lock elbows at the top of each repetition
  • Start and end in the front rack position.

Circuit 3

Complete this round 3 times.

Half Kneeling Banded Diagonal Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling Banded Diagonal Chop

Follow these cues to perform Half Kneeling Banded Diagonal Chop correctly:

  • In a stable lunge position, with the knee planted closest to the band
  • Chop the band across the body and towards the ceiling
  • Keep a slight bend in the arm.

Assissted Single Leg KB Straight Leg Deadlift

Complete 6 repetitions

Coaching Tips For Assissted Single Leg KB Straight Leg Deadlift

Follow these cues to perform Assissted Single Leg KB Straight Leg Deadlift correctly:

  • Keep the shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the kettlebell close to the body
  • Maintain an arch in the lower back.

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This workout was made by Sean Klein

Sean Klein

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