Burn Fat & Build Arm / Shoulder Muscles with this Kettlebell Workout Circuit
This circuit includes a 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 in total.
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.
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.
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 as it will go 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.
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 corresponding 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.
Please share if you enjoyed this routine and leave a comment below if you tried it out! Exercise is only a portion of the battle of the bulge. The other part of fitness and health is your nutrition. Check out my blog post and before and after photo on “How I lost 20lbs in just 3 Months Nutrition Guide” here!
Leave in the comments below what you liked and didn’t like about this arm and shoulder workout!
Carmen says
This is a great arm circuit! I only have one kettlebell so this is perfect! Will definitely give this a try.
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Kit Stanwood says
Yes! Let me know how you like it ! I did it last night and the highpulls were really fun! (:
cait weingartner says
Thanks for posting this workout. I've been looking for a simple, yet effective Kettlebell routine, so I will definitely give this one a try. Thanks for sharing!