Boost your arm and shoulder muscles in a brief span with a simple kettlebell routine tailored for beginners, featuring three potent exercises.
Alanah Bray, a personal trainer at Fitagain Retreats, has designed an upper-body strengthening training routine using kettlebells. This routine, suitable for individuals of all fitness levels, focuses on stretching, mobility, and strength.
The routine consists of three exercises: triceps push up, single bent over row, and single arm shoulder press. Let's break down each exercise.
In the triceps push up, perform 3 sets of 12 reps. This classic push-up variation targets the triceps, the muscles on the back of your upper arms.
The single bent over row is the next exercise in the routine. Adopt a split stance with your left foot in front, hinge at the hips and lean forward, keeping your back straight. Pick up a kettlebell with your right hand and pull it towards your hip by bending your arm at the elbow. Perform 3 sets of 12 reps on each side.
The single arm shoulder press follows the single bent over row. Stand with feet shoulder-width apart and hold a kettlebell in one hand over your shoulder, palm facing to the front. Press the kettlebell over your head by extending your elbow, lower it down to shoulder height in a slow and controlled manner, and then repeat. Perform 3 sets of 12 reps on each side.
Kettlebells are versatile tools that can be used for both upper-body workouts and lower-body moves. For example, goblet squats are an excellent lower-body exercise that can be done with kettlebells.
Alanah Bray specializes in fitness for the over 40s, ensuring her routines are tailored to meet the needs of this age group. The single arm shoulder press exercise, in particular, helps build stability and explosive strength.
It's worth noting that the name of the personal trainer who created this routine is not provided. However, whether you're a seasoned fitness enthusiast or just starting your journey, this upper-body kettlebell routine by Alanah Bray is a great addition to your workout routine.
