Hook
More breakout videos from this creator.
If you want your dad arms to fill out your sleeves, it takes work. This workout is beginner-friendly because the movements are easy to understand. But beginner-friendly does not mean easy. 5 movements. Up to 500 reps. FOR TIME. 100 Curl + Press. We start with the most challenging of all the exercises, which is 100 curl + press plus a press. Curl the kettlebell to chest and then press it overhead with your finishing by your ears. Control the kettlebell way back down and let arms fully extend before starting your next rep. Our second movement is 100 Upright Row. 100 upright row. Your body and pull it upward under control. Your delts and upper are doing a lot of the work with your biceps and grip helping control the bell. Only pull as high as your shoulders comfortably. I broke these up into four sets of 25. Unpartitioned workouts, they're easy to scale. Here's the rule. If 100 reps sounds daunting, don't just grab the kettlebell you have. Keep the same weight and decrease the number of reps. I used a 20 kilogram kettlebell for this. Our third movement is a hundred pullover. Start with the arms are slightly bent. Then pull the kettlebell overhead. Then return it back to waist. That's one rep. You will feel in your and your shoulders. Don't forget to breathe, hold that bell tight. Break these reps up as needed. Brace your core and try not to arch your back as fatigue. Our fourth movement is 100 Push Up. Kettlebell Close Grip Ups. Movement, perform normal push-ups, wall, before dropping into wall push-ups. E-trap, brace your core and your glutes and move body as one unit down, then up. The close grip puts a ton of work on your triceps, your chest and shoulders, core are all working. And after you finish these reps, you just completed the workout. 500 Brutal Reps. Record your time, the weight you used, and the number of reps you completed. Baseline. So that when you run workout next time, you push yourself to beat it. And track your growth. Send Me A Message With The Word "Complex" For A Free Week Of Kettlebell Training. If you're looking into kettlebell training but just don't know where to start, send me a message with the word "complex" and I'll send you a free week of training on me.