The Perfect Upper Body Single Kettlebell Workout
By Myworkouts
 | Advanced (3+ years) |
 | 79 minutes/day |
 | Build Muscle, Gain Strength, Bodybuilding |
 | 1 x Kettlebell, Bodyweight Show More  |
Average Exertion  | Average Cardio Intensity |
| Description |
Day 1
| Exercise | Sets | Reps | Rest | |
Circuit #1 - 4 rounds Rest 10s between rounds | ||||
| 1A.Beast Push Up to Push Up around Kettlebell | 4 rounds | 30s | 10s | |
| 1B.One Kettlebell Rotational Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 1C.Two Hand Overhead Inverted Kettlebell Press | 4 rounds | 30s | 10s | |
| 1D.Static Pectorals Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #2 - 4 rounds Rest 10s between rounds | ||||
| 2A.One-Arm Kettlebell Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 2B.Kettlebell Single Leg Passes to One Arm Row See Exercise Notes | 4 rounds | 30s | 10s | |
| 2C.Kettlebell Pull Power Flow See Exercise Notes | 4 rounds | 30s | 10s | |
| 2D.Thoracic Rotation See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #3 - 4 rounds Rest 10s between rounds | ||||
| 3A.Kettlebell Turkish Get-Up (Lunge style) See Exercise Notes | 4 rounds | 30s | 10s | |
| 3B.Kettlebell Clean to Squat to Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 3C.Sophia Style Monkey Pushup To KB Squat Clean | 4 rounds | 30s | 10s | |
| 3D.Shoulder Extension Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #4 - 4 rounds Rest 10s between rounds | ||||
| 4A.Explosive Kettlebell Deadlift | 4 rounds | 30s | 10s | |
| 4B.Kettlebell Sumo Deadlift | 4 rounds | 30s | 10s | |
| 4C.Kettlebell Upright Row | 4 rounds | 30s | 10s | |
Circuit #5 - 4 rounds Rest 10s between rounds | ||||
| 5A.KB Halo To Squat Curl | 4 rounds | 30s | 10s | |
| 5B.Single Kettlebell Squat Clean See Exercise Notes | 4 rounds | 30s | 10s | |
| 5C.Loaded Beast To KB High Jump | 4 rounds | 30s | 10s | |
| 5D.Standing Overhead Tricep Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Circuit #6 - 4 rounds Rest 10s between rounds | ||||
| 6A.Single Arm Hike Snatch to Press See Exercise Notes | 4 rounds | 30s | 10s | |
| 6B.Single Kettlebell Alternating Dead Start Swing Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
| 6C.Beast to Kettlebell Snatch See Exercise Notes | 4 rounds | 30s | 10s | |
| 6D.Biceps Stretch See Exercise Notes | 4 rounds | 30s | 10s | |
Date Created: 5/21/2022, UTC
Last Updated: 5/21/2022, UTC
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