Yahoo Lifestyle All You Need Is 20 Minutes For This Kettlebell Arms And Abs Workout
This 20-minute upper body kettlebell workout is part of Women's Health trainer Tatiana Lampa's fast-paced, effective, and fun Total-Body Kettlebell program on the All/Out Studio app, included in the Women's Health+ Premium All Access membership.
This exercise routine is an AMRAP workout, which means your goal is to do as many reps as possible (with proper form!) for each move in the time allotted. Then, rest as indicated before continuing on to the next move.
You can workout along with Tatiana by watching the All/Out video above, or keep scrolling for a brief breakdown of the kettlebell workout.
No kettlebell? No problem! In the All/Out video, Tatiana explains how to modify this workout routine using a dumbbell instead.
The Workout
Time: 20 minutes
Equipment: One light kettlebell (Tatiana uses 15 lbs)
All you need is a single weight to tone and strength your arms and back with three rounds of compound movements. In each round, you'll do the same four exercise moves for the time allotted:
Deficit pushup (can be done on knees): 45 seconds
Bent over row: 45 seconds on each side
Bicep curl into overhead press: 1 minute
Tricep extension: 45 seconds
In between moves, you'll rest for 15 seconds. At the end of each set, you'll rest for 60 seconds.
Why This Kettlebell Workout Works
This upper body burner was designed by Women's Health trainer Tatiana Lampa to help strengthen and tone major arm muscles, like your biceps, triceps, and shoulders, while also challenging your core to put in some work, too. Unlike dumbbells which disperse their weight to the handles, kettlebells carry all their weight in the middle, requiring you to really activate your center.
This upper body workout also encourages you to focus on your form. Tatiana will run you through moves like deficit pushups (essentially a moving plank) and triceps extensions that require you to use control to keep your spine straight and core tight.
Get Even Stronger With More Kettlebell Workouts
If you loved this workout and want to do more of Tatiana's Total-Body Kettlebell Program, check out these workouts on the All/Out Studio fitness app.
And that's not all: Women's Health+ Premium All Access members can stream all the workouts in this program, plus 450+ more with 1 year of complimentary access to All/Out Studio. Your next best sweat sesh is waiting!
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