Intense 5-Minute Kettlebell Tricep Workout
What is up Aliens! Today, we are going to complete an intense five-minute tricep workout using only a kettlebell. You can do this workout once as a tricep finisher or complete it multiple times for a full kettlebell tricep workout!
TOTAL LENGTH: 5 minutes
INTENSITY LEVEL: High
EQUIPMENT NEEDED: A kettlebell
BEGINNER = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.
INTERMEDIATE = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.
ADVANCED = Complete this workout four times. Rest after each workout for 1 minute, then repeat.
To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps, add weight and/or take fewer breaks.
1. Closed Tate Press
Lie on your back with your feet planted firmly on the ground. Grasp the handle of the kettlebell with both hands and your palms facing forward. Make sure your elbows are flared out straight out to the side and the kettlebell is over your chest.
Contract your triceps to straighten your arms and press the kettlebell upwards. Squeeze your triceps hard at the top. Slowly, lower the kettlebell toward your chest while keeping your elbows flared out wide. Repeat!
2. Close Grip Bench Press
Lie on your back with your feet planted firmly on the ground. Grab the kettlebell with both hands and your palms facing each other. Begin with the kettlebell at the bottom of your chest. Contract your triceps to push the kettlebell upwards over your chest.
Squeeze your triceps hard at the top and slowly return to the starting position. Repeat!
3. Close Grip Skull Crusher
Lie on your back with your feet planted firmly onto the ground. Grab each side of the kettlebell so that your palms face each other. Hold the kettlebell above your chest in a horizontal position with the weighted end pointing towards your head.
With your elbows in a fixed position, hinge your elbows to slowly bring the kettlebell down behind your head until it nearly touches the ground. Contract your triceps to extend your arms back into the straight position at the top. Repeat!
4. Alternating Kickback
Keeping your back straight, hinge at the waist until your back is roughly parallel to the floor. Grasp the top of the kettlebell handle with one hand and your palm facing inwards. Bring the kettlebell close to your chest. Bend your arm so that your elbow forms a 90 degree angle with your forearm.
With your elbow in a fixed position, contract your tricep to bring the kettlebell behind you until your arm is fully extended. Squeeze your triceps at the top of the rep and return to the starting position.
Keep alternating arms and repeat!
5. Close Grip Overhead Extension
Assume a standing position with your feet roughly shoulder width apart. Grab each side of the kettlebell so that your palms face each other. Hold it horizontally above your head with the weighted end pointing forward.
With your elbows tucked in and your arms close to your head, slowly lower the weight until your elbows and forearms make a 90-degree angle. Keep your upper arms still and allow your forearms to move freely. Next, use your triceps to drive the kettlebell upwards in a controlled fashion to the starting position. Repeat!
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