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Press & Row Strength

Build real upper body strength and endurance with this kettlebell-focused session! You'll press, pull, and stabilize your way through a satisfying workout that leaves your shoulders and back feeling strong and capable.

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Workout Breakdown

Warm-Up

Arm Circle

2 sets × 20s, 20s

Shoulder Circle

2 sets × 10 reps, 10 reps

Cat-Cow

1 set × 10 reps

Thoracic Rotation

1 set × 8 reps

Main Workout

Strict Press - Kettlebell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Bent-Over Row - Kettlebell

4 sets × 8 reps, 8 reps, 8 reps, 8 reps

Kettlebell Push Press (Single-Arm) - Kettlebell

3 sets × 6 reps, 6 reps, 6 reps

Kettlebell Renegade Row

3 sets × 6 reps, 6 reps, 6 reps

Halo - Kettlebell

3 sets × 10 reps, 10 reps, 10 reps

Kettlebell Tricep Extension

3 sets × 12 reps, 12 reps, 12 reps

Kettlebell Bicep Curl

3 sets × 12 reps, 12 reps, 12 reps

Cool Down

Shoulder Stretch (Cross-Body)

1 set × 30s

Chest Opener Stretch

1 set × 30s

Lat Wall Stretch

1 set × 30s

Child's Pose

1 set × 40s