Pushups and biceps curls are mainstays in upper body workout for a reason: they work. But once you’ve got the movements down pat, you might be ready to give them an upgrade with this upper body kettlebell complex courtesy of kettlebell coach Eric Lieja (a.k.a. Primal Swoledier) and fitness coach Hannah Eden.
You’ll need a medium weight kettlebell for this complex.
- Kettlebell Tricep Pushups: 3 Reps
- Kneeling Kettlebell Bicep Curls: 3 Reps
- Kneeling Kettlebell Around The World: 1 per side
By incorporating a kettlebell and taking a tall kneeling position for the curls and around the worlds, Leija and Eden's flow will smash your core, chest, biceps, and triceps with just three to six minutes of work.
Cycle through the complex as many times as you can in 30 to 60 seconds. “Rest as [much as] needed to maintain quality reps,” Leija instructs in Instagram post caption. Then, repeat for 6 total sets.
To get the most out of the complex, the key is to make your core work big time. During the kettlebell tricep pushup, you’ll need to keep your core braced as you descend to the bottom of each rep to prevent your hips or lower back from sagging forward. (If you have any issues performing pushups on the kettlebell, swap them out for standard pushups instead.)
During the biceps curls and around the world (a.k.a. the kettlebell halo), you'll have to engage your abs and obliques to stabilize and keep you from swaying as you move the bell. Going from the tall kneeling position also reduces your ability to use your hips to propel or kip the weight into position, as you might be tempted to do while standing, which puts the focus on your biceps during the curl.
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