60 minute advanced tricep workout with kettlebells and a resistance band

Here's everything you need to try our 60 minute advanced 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.

60 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
  • Circuit 3
  • Half Kneeling Pallof Press
  • KB B-Stance Straight Leg Deadlift
  • Circuit 4
  • KB Circles
  • Pallof Press

Circuit 1

Complete this round 3 times.

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 2

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.

Circuit 3

Complete this round 3 times.

Half Kneeling Pallof Press

Complete 10 repetitions

Coaching Tips For Half Kneeling Pallof Press

Follow these cues to perform Half Kneeling Pallof Press correctly:

  • Keep shoulders square
  • Create a stable base in a lunge
  • The knee closest to the band stays on the floor.

KB B-Stance Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For KB B-Stance Straight Leg Deadlift

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

  • Make sure you keep the supporting foot facing outward and on your tip toes
  • Only hinge to where your able to maintain an arch in the lower back.

Circuit 4

Complete this round 3 times.

KB Circles

Complete 10 repetitions

Coaching Tips For KB Circles

Follow these cues to perform KB Circles correctly:

  • Move the kettlebell from one hand to the other fluidly
  • Transfer your weight from one foot to the other in order to stay balanced.

Pallof Press

Complete 10 repetitions

The Pallof Press is one of the most effective resisting rotation exercises available in a coaches tool box. It is simple, easy to coach and the physical difficulty can be manipulated very easily.

Benefits of Pallof Press

The main benefit of the pallof press is its development of the obliques specifically the transversus abdominus. As the movement involves different gredations of resistance throughout the movement it also allows you to learn to dynamically resist against a force.

How To Do Pallof Press

  1. Start with the knees and hips slightly bent, it should feel like a very athletic stance.
  2. Bring the band towards the chest, finding a comfortable grip on the band.
  3. Slowly straighten the arms keeping the shoulders and hips square throughout.
  4. Do a slight pause at the end just to show control of the movement, then slowly bring your hands back towards your chest.

Coaching Tips For Pallof Press

Follow these cues to perform Pallof Press correctly:

  • Keep shoulders square
  • Have a slight bend in the knees, stand in an athletic position.

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This workout was made by Sean Klein

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