60 minute intermediate chest workout with kettlebells at home
Here's everything you need to try our 60 minute intermediate chest 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.
- Circuit 1
- KB Floor Press
- Single Arm KB Floor Press
- KB Crush Grip Floor Press
- Circuit 2
- Alternating KB Floor Press
- Press Ups with Eccentric Focus
- Long Lever Press Ups
- Circuit 3
- Press Up
- Staggered Stance Press Up
Circuit 1
Complete this round 3 times.
KB Floor Press
Complete 12 repetitions
Coaching Tips For KB Floor Press
Follow these cues to perform KB Floor Press correctly:
- Rest the head of KB on the forearm
- Do not flare out the elbows, keep it close to the body
- Gently touch the elbows to the floor
- Lock the elbows at the top of each rep.
Single Arm KB Floor Press
Complete 12 repetitions
Coaching Tips For Single Arm KB Floor Press
Follow these cues to perform Single Arm KB 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 them to the floor
- Move with control.
KB Crush Grip Floor Press
Complete 20 repetitions
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.
Circuit 2
Complete this round 3 times.
Alternating KB Floor Press
Complete 8 repetitions
Coaching Tips For Alternating KB Floor Press
Follow these cues to perform Alternating KB Floor Press correctly:
- Rest the head of KB on the forearms
- Alternate between sides
- Do not flare out the elbow, keep it close to the body
- Gently touch the elbows to the floor
- Lock the elbows at the top of each rep.
Press Ups with Eccentric Focus
Complete 9 repetitions
Coaching Tips For Press Ups with Eccentric Focus
Follow these cues to perform Press Ups with Eccentric Focus correctly:
- Keep the core tight and hips high throughout the movement
- Make the eccentric portion very difficult for you by moving very slowly.
Long Lever Press Ups
Complete 9 repetitions
Coaching Tips For Long Lever Press Ups
Follow these cues to perform Long Lever Press Ups correctly:
- Start with the hands overhead in a tight tall plank position
- Lower the elbows slowly towards the floor.
Circuit 3
Complete this round 3 times.
Press Up
Complete 6 repetitions
Coaching Tips For Press Up
Follow these cues to perform Press Up correctly:
- Hands slightly wider than shoulder width apart
- Keep elbows close to the body
- Keep hips in line with shoulders
- Touch chest to the floor.
Staggered Stance Press Up
Complete 6 repetitions
Coaching Tips For Staggered Stance Press Up
Follow these cues to perform Staggered Stance Press Up correctly:
- Use the arm overhead as a guide and put as much weight as able into the other arm.
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This workout was made by Sean Klein
Sean Klein
