This workout is focused on building lean muscle in the upper body, particularly the front delts, rear delts and traps, but it doesn’t stop there. Along with targeting the shoulders, I’ve also included two exercises which will target the erector spinae and obliques.
This workout is meant to be completed without any rest.
Keep pushing through each exercise and completing all reps until your timer goes off.
What You’ll Need
+Exercise Mat
+Kettlebell – I used 6kg
+Gymboss Interval Timer
The Workout
Set your timer for a 15 minute countdown.
Complete the following exercises and reps in the exact order below.
See how many rounds you can complete in this 15 minute time frame.
As Many Rounds As Possible
Go!
10 Push Ups and Hip Touch
10 High Plank to Side Plank
10 Kneeling Kettlebell Upright Rows
10 Back Extensions
20 Russian Twists 
The Exercises Explained
PUSH UPS AND HIP TOUCH: Begin in the high plank position, placing your palms on the ground underneath your shoulders. Bend your elbows, bringing your chest to the floor. Keep your back straight and your hips in line with your body. Push yourself back up into the high plank position. Reach back with your right hand and touch your butt. Complete one more push up and touch your butt with your opposite hand. Continue alternating hands until you have completed all 10 push ups. Each time you push up is one rep.
*Check out these tips for toe push ups.
HIGH PLANK TO SIDE PLANK: Begin in the high plank position with your palms flat on the ground, arms fully extended and tummy tight. Twist your body to the right side, twisting your heels towards the ground as well. Reach your right hand all the way up towards the ceiling and pause for one second. Then go back to the high plank position and twist to the left side. Continue alternating sides until you have completed a total of 10 reps. Each time you twist up is one rep.
KNEELING KETTLEBELL UPRIGHT ROWS: Begin kneeling, holding the kettlebell in front of your body with both hands. Pull the kettlebell up towards your chin, while bending your elbows out to the side. Keep your abs tight and really squeeze your rear delts and traps when you are pulling the weight up. Release the weight slowly and repeat. Complete a total of 10 reps.
BACK EXTENSIONS: Begin laying on your stomach with your legs fully extended and hands behind your head. Using your lower back muscles, pull your chest up off the floor as high as you can, pause and release slowly. Really keep your mind focused on your muscles. Complete a total of 10 reps.
*See another variation of the back extension.
RUSSIAN TWISTS: Begin seated on your bum, knees bent, heels to the ground and leaning slightly backwards. Hold the kettlebell with both hands, in front of your chest. Using your obliques, twist your body to the right side, then twist to the left side. Continue alternating sides until you have completed all 20 reps.
I hope you enjoy this workout. I ended up completing 7 full rounds, and was cut off on round 8.
Comment below and let me know how many rounds you did!
Kill it! xo
Karen
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