45 minute intermediate tricep workout with kettlebells at home

Here's everything you need to try our 45 minute intermediate tricep workout with kettlebells 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Horn Tricep Extensions
  • Circuit 2
  • Diamond Press Ups
  • Circuit 3
  • Bottom-Up Kettlebell Arm Bar
  • Goblet Kickstand Pistol Squat
  • KB Crush Grip Floor Press

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 12 repetitions

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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 12 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.

Circuit 3

Complete this round 3 times.

Bottom-Up Kettlebell Arm Bar

Complete 2 repetitions

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Core
Trunk
Rotation

Coaching Tips For Bottom-Up Kettlebell Arm Bar

Follow these cues to perform Bottom-Up Kettlebell Arm Bar correctly:

  • Ensure you have a good grip on the KB
  • Keep elbow holding the kettlebell locked at all times
  • Let the other hand rest overhead
  • Slowly rotate the knee over whilst looking at the KB.

Goblet Kickstand Pistol Squat

Complete 8 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For Goblet Kickstand Pistol Squat

Follow these cues to perform Goblet Kickstand Pistol Squat correctly:

  • Try and use the front leg as much as able
  • The back leg will act as support and lift some of the weight
  • The front knee can move forward here
  • Keep the torso angle as upright as possible.

KB Crush Grip Floor Press

Complete 20 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For KB Crush Grip Floor Press

Follow these cues to perform KB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch the floor
  • Move with control.

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This workout was made by Sean Klein

Sean Klein

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