• Olivia Borer

Don't Drop the Kettlebell!


It's been a while since I posted a workout, so I'm taking a routine straight out of my clients' programs and bringing it to you!

For this workout, you'll need a single kettlebell. Since this is an upper body workout, it should be lighter, 10-15 lbs. This workout can also be done with a single dumbbell if that is all you have!

Complete 5 rounds of 12 reps for this workout, cycling through the movements without dropping the kettlebell. When you reach the end, set the bell down and rest about 1 minute. Then, repeat for a total of 5 rounds! For the shoulder presses and bent over rows, you'll need to do 12 reps per side.

Movement How-To's:

Upright Row. Hold the kettlebell with both hands in front of you, shoulders relaxed, kettlebell by your stomach. Pull the kettlebell up while bringing your elbows out to the side. Slowly straighten the arms to return to start. Keep the kettlebell close to your body the whole time as you bring it up and down.

Triceps Extensions: Grip the kettlebell with your thumbs on top, wrapped around the handle. Swing your arms up behind your head, elbows by your ears. Bend and straighten your arms, keeping your upper arm in place, elbows locked in by your ears.

Shoulder Press: Hold the kettlebell in one hand and let the bell fall over onto the back of your wrist. Stick your other arm straight out to the side for support. Press the bell up and down on the one side, before switching to the other.

Bent Over Row. Hold the kettlebell in your left hand, bring your right leg forward, and place your right hand on your right knee for support. Row your left arm up, bending your elbow, and lifting the kettlebell up by your rib cage. Lower and repeat on both sides.

Kettlebell Swings: See this video for perfect form! Kettlebell swings are tricky, so I want to make sure you have a visual to get it right!

Give this upper body workout a try this week, and let me know how it goes!

xoxo Olivia


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oborer@hotmail.com

Lincoln, NE

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