KETTLEBELL WORKOUT SERIES 2/3 // 20min back & biceps

KETTLEBELL WORKOUT SERIES 2/3 // 20min back & biceps

Here is the second in a 3 part series of brand new ultimate kettlebell workouts!! These are designed so that we're mostly working different muscle groups in each workout. This means that these workouts can fit perfectly into your week, inluding at least one rest day between each workout.

Today we're doing a 'pull' workout, so working on mostly the back and biceps.

So let's get to the workout today!!

10 EXERCISES | 2 ROUNDS
You will need: 1x Kettlebell // (I am using): 16kg Kettlebell

HIIT STYLE
40SEC WORK
20SEC REST

- BENT-OVER ROW R
- BENT-OVER ROW L
- UPRIGHT ROW
- CLEAN R
- CLEAN L
- GOBLET CURLS
- PULLOVER
- PLANK PULL-THROUGH
- BALLISTIC ROWS
- SHRUGS

REPEAT

Follow along as I guide you through this workout. Take it at your own pace and take extra rests if needed!

00:00 INTRO
00:48 BENT-OVER ROW R
01:48 BENT-OVER ROW L
02:48 UPRIGHT ROW
03:48 CLEAN R
04:48 CLEAN L
05:48 GOBLET CURLS
06:48 PULLOVER
07:48 PLANK PULL-THROUGH
08:48 BALLISTIC ROWS
09:48 SHRUGS
10:48 BENT-OVER ROW R
11:48 BENT-OVER ROW L
12:48 UPRIGHT ROW
13:48 CLEAN R
14:48 CLEAN L
15:48 GOBLET CURLS
16:48 PULLOVER
17:48 PLANK PULL-THROUGH
18:48 BALLISTIC ROWS
19:48 SHRUGS
20:28 FINISH

DISCLAIMER

The exercises and workouts provided in this video are for educational purposes only. Before beginning this or any exercise program please consult a physician for appropriate exercise prescription and safety precautions.

Exercise is not without its risks and this or any other exercise program may result in injury. As with any exercise program, if at any point during your workout you begin to feel faint, dizzy or have physical discomfort you should stop immediately and consult a medical professional.

[johnnybos]

Netherlands, livingroom, 06:00 am. Just a quick erxercise before breakfast. Have a nice day.

[edgaralonsomejias]

First 🎉🎉🎉
Awesome, I was waiting for this 💥

[jasper-hcpw]

Nice to see a new video. Thanx for that .

[DJPK]

Glasgow. Watching ads in the middle of the first set 😤

[ericwolf]

excellent, as always. Greetings from Reykjavík

[stupy]

Loved that. London, 7:30am in my Backyard. Going in reverse for some reason. Looking forward too Part 1 tomorrow!

[TheElf]

Mid-West US and these workouts are life changing. Thank you for these!

[browntrout]

Basement of my house @ 3am. In Colorado. Get aome thanks Sam for letting me join you this morning

[UlyssesZuniga]

Thanks Sam, enjoying your killer workouts!! 💪🏽 My wife jumped in on this one.. she loved it!
Working out from Eastvale CA.

[lisaviola]

From San Diego, California. This is my 2nd workout and totally enjoying it.

[lewmano]

Super underrated series, I was using your other kettlebell all in one workouts but may switch to this every other week to change things up. Still gotta work on my swing form, I find I get sore back when I do it still

[vincecarlorivera]

From the Philippines, thank you I really enjoyed it

[FelixPhoenix]

I really enjoy your workouts as part of my morning routine! Greetings from Germany

[vidyanand]

From India, Totally enjoyed it and equalling challenging

[choppa]

Zarpythia's Dojo has really enjoyed this one Sam! I've done it 3 times this week with a 16kg Kettlebell. Hoping to work my way up to a 20kg bell in the next month or so!

[tonatiuhgonzalez]

This is definitely more of a triceps and shoulder than back and biceps workout