Burn Fat & Build Arm / Shoulder Muscles with this 15lb Kettlebell Workout Circuit

15lb Arm and Shoulder Kettlebell Circuit

Burn Fat & Build Arm / Shoulder Muscles with this 15lb Kettlebell Workout Circuit

This circuit includes a 15lb kettlebell workout for arms and shoulder muscles. You will go through the exercises from top to bottom of the list above completing 5 sets and doing 12 repetitions of each movement.


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Before you start

Shoulder Press

As the title suggests this exercise works out your shoulders. Start in a standing position with feet shoulder width apart. Hold your kettlebell at a 90 degree angle. Slowly raise your kettlebell above your head and hold for a few seconds. Slowly lower the kettlebell down to the starting position. It’s important to go slow to incorporate more resistance in order to get the maximum effects out of this exercise. Do 12 reps of this and move on to the next exercise. You will complete this exercise 5 times total.

Shoulder Press Nike Pro Red Tank Top // Nike Pro Padded Graphic Sports Bra//  Black and White Nike Running Shoes // Nike running pants // 15lb Kettlebell

Triceps Extension

 This exercise works out your arms and triceps. Start in a standing position with your feet shoulder width apart. Slowly raise your kettlebell above your head. Bend your elbows back slowly to a 90 degree angle. Make sure your elbows are almost resting on your ears. Do not go any lower than 90 degree angle  as you will not get the full benefits of this exercise. Slowly raise the kettlebell back to the starting position .  Take a 30 second rest and repeat this for 12 repetitions before moving on to the next exercise.

Triceps Extension

Two-arm Extension Hold

This exercise works your shoulders and upper back muscles. Start in a standing position with feet shoulder width apart. Slowly raise your kettlebell straight in front of you and stop when you are in line with your shoulders. Hold this position by 12  seconds and then increase by 1 or 2 seconds as you get stronger. Slowly return to the starting position.  Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

Two-Arm Extension Hold

High-Pull

This exercise works your back and arms. Start with your feet shoulder width apart with your knees slightly bent. For stability hold your opposite hand (from the one holding your kettlebell) and lift it slightly behind your back. Start to swing the kettlebell between your knees and swing it forward in front of you to along with your shoulders. Then immediately pull it back to your shoulder and release by pushing it forward and swinging it down to the start position. Take a 30 second rest and repeat for 12 repetitions before moving on to the next exercise.

High-Pull

Windmill

This exercise works your shoulders, arms, and as an added bonus your obliques. Start by lifting your kettlebell in one hand above your head. Then slowly touch your opposite hand to the coorisponding  ankle. Lift yourself back up to the starting position and switch hands.  Take a 30 second rest and repeat for 12 repositions for both sides before moving onto the next exercise.

Windmill


Leave in the comments below what you liked and didn’t like about this arm and shoulder workout!

Triceps Extension

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