Our workout of the week is a kettlebell Circuit focused on the upper body. This is a circuit of 5 exercises that you will perform at your own pace for 5 rounds. Go heavy keep your form strict. Give it a try this week.
The Workout
Kettlebell Circuit Upper Body
Complete for At Your Own Pace:
5 Rounds
Squat Position Curls x8
Skull Crushers x8
Halos x8 (each direction)
Gorilla Row x8 (each side)
Plank w/Touch x10 Each
How to Perform the Kettlebell Circuit Upper Body
Prepare
If you are not familiar with any of the movements in this workout, ask a coach.
Warm-up prior to strenuous exercise. Before you begin this workout, you should perform some dynamic stretching, and/or 5 to 10 minutes of light cardio.
Kettlebell Circuit Upper Body Explained
You will need a selection of kettlebells for this workout. The curls, skull crushers, halos and planks with touch require one kettlebell. You will need a pair for the gorilla rows. These are all strict movements so go as heavy as you can with good form.
After you complete a warm-up, grab your equipment and start your workout. Rest as needed.
Squat Position Curl
Using an inverted goblet grip on the kettlebell assume a deep squat position. Brace your elbows against your inner thigh. Perform 8 curls, squeezing the bicep at the top of the movement.
Skull Crushers
Lay on the floor or on a flat bench. Grip the kettlebell by the horn and extend your arms straight to the ceiling. Moving only the elbow joint, lower the kettlebell toward your forehead and then extend it back to toward the starting position. Squeeze the triceps at the top of the movement. Perform 8 reps.
Halos
Assume a standing position hold the kettlebell by the horn in a bottom up position. Rotate the kettlebell around your head in one direction and then back in the opposite direction to complete one rep in each direction. Make sure to full articulate the shoulder joints through the movement. Complete 8 reps in each direction.
Gorilla Row
Grab a heavy set of kettlebells and place them on the floor in front of you. Squat down and grab the handles at arm’s length. Keep your chest proud. In alternating motions, row one kettlebell toward your ribs while pushing the other down into the floor. Execute 8 reps for each side.
Plank with Kettlebell Touch
Starting in the plank position with a kettlebell an arm’s length on front of you. Reach out with one arm to touch the kettlebell and return to the plank. Alternate arms touching the kettlebell 10 times with each hand. Concentrate on keeping your hips steady and square through the round.
We have an extensive library of workouts just like this on our YouTube channel to provide challenging workouts for you. Be sure to check them out and subscribe to our channel to stay up to get our latest videos.
Watch the Demonstration Video
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