20 minute ARMS ABS kettlebell home workout
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- Опубликовано: 12 июн 2024
- In this 20 minute Arms & Abs kettlebell workout we will go trough 20x movements for biceps , triceps and the abdominals. We will be performing each exercise for 40 seconds and we will be having 20 seconds rest in between.
You can simply increase the intensity by adding more weight to the routine or/and adding more rounds to the workout.
In this workout I'm using a 12kg, 16kg an 20kg kettlebell of KettlebellKings :
kettlebellkings.eu/?afmc=1o
Please find below the script of today's workout:
1. 00:35 Biceps Curl
2. 01:36 Overhead Extensions
3. 02:36 Pullover Crunch
4. 03:36 Single Arm Hanging Curl (L)
5. 04:36 Single Arm Hanging Curl (R)
6. 05:36 Lying Triceps Extension
7. 06:36 Kettlebell Hold Alternating Knee Pull
8. 07:36 Biceps Drag Curl
9. 08:36 Single Arm Narrow Triceps Press (R)
10. 09:36 Single Arm Narrow Triceps Press (L)
11. 10:36 Russian Twist
12. 11:36 Single Arm Biceps Curl (R)
13. 12:36 Single Arm Biceps Curl (L)
14. 13:39 Kettlebell Diamond Push Up
15. 14:36 Kettlebell High Plank Transporter
16. 15:36 Reverse Grip Biceps Curl
17. 16:36 Lying Narrow Press
18. 17:36 Hover Press Knee Pull
19. 18:36 Biceps Curl / Shoulder Press / Overhead Press
20. 19:36 Kettlebell Around The World
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For someone with the attention span of a 3 year old, i love how quickly the entire routine is paced. Thanks Daniel
Awesome thanks! I love abs/arm combo workouts
Great video, Daniel! I like the "no repeat" nature of this one. It adds a lot of variety and I feel like I hit every part of my arms.
I agree about the no repeat and found it was a great mix of exercises!
Awesome, thank you!
Ageed...no repeat makes the 20 mins fly by
Can
Really great job with this one Daniel. Again loved the combination of movements. Definitely felt that upper body burn. A nice short yet intense workout. Keep up the good work. Looking forward to the content as usual.
Excellent! Just what I was looking for. Thank you!
Great for a short-on-time morning workout, thanks!!
Best morning workout ever 💚💚
This is my favorite “day after HIIT workout”, thank you for all the vids!
You're so welcome!
All the workout you ever need !
Awesome work as always 💪
Awesome thanks Daniel, really liked the focus of the session and I used a good range of heavier kettlebells (for me). I quite like the shorter sessions as they are useful to combine with other workouts. 💪🙂
Love your workouts, thank you. I am a mid-sixties female who has recovered from double knee replacement and I am back to full mobility and activity but have struggled with strength and endurance and your workouts are providing that missing piece of my recovery. Yes it is possible!
Awesome workout Daniel, thanks 💪🔥
Great burn. Learned a new KB strength and muscle building methods. Thanks
Thanks for the upload. I'll work this into my rotation 😄😁
Great quick intense workout to get the heart rate up and hit those arms and abs, thank you as always
Glad you enjoyed it! thnx Mark
Another awesome workout 💪🏻 lots of fun!
Great workout thank you!!
Challenging workout, but it was great. Loved the variety.
Another way to celebrate Easter.Many thanks Daniel
The best arm an abs workout and hearing your voice.😊
Thank you!
Loved this one!
Good workout, covered all the bases. First time I’ve been guided through by you in a video! Helpful, but I think I like your newer formats better ❤
One of the best, most enjoyable, and most efficient kettlebell workouts I've come across. This is now a part of my routine, thank you Daniel!
You're so welcome!
Good video Daniel. I like that I actually get to use my kettlebells thru the whole thing.
Great workout! Really enjoyed the variety and the challenge. Thanks so much! 🔥🔥💪💪
Glad you liked it!!
Love this - appreciate the coaching along the way!
Glad you enjoyed it!
Loved the no repeat!! I needed a quick and effective workout today!! Thanks Daniel!!
You're so welcome Jenna!
Amazing workout Daniel 😮💨. Will surly save this to do again!
Great workout daniel! I'll be giving this a go today 💪
Thanks for a awesome workout ❤❤
Just found this and I loved it! Subscribed as well! Thanks bro!!!!
Another favorite for a late night workout.😊😊😊
Really fun session, Dan 💪🏼
Fantastic really original and fun thank you
This is a great workout!!!!!!!
TY Daniel❤️
Great quick and effective workout. Thanks Daniel!
My pleasure Jakub :D
Always fantastic ❤😊
No time to train? This is the perfect program!!! Thanks!!!
I go through this routine twice otherise I don't feel it, i've also increased my weights.
This workout is lit!!!!
Great workout!!
Loving it❤
My work for tomorrow morning 💪👍🔥
Really liked it!
Great vid bro 👍
Just subbed for the excellent content!
Great workout, so many variations, loved it! :)
Improving on the transporter 😊😊
The Transporter doesn’t get easier.😊❤❤
This is great quick upper body! Thanks
You're so welcome!
Thanks a lot for your effort
It's my pleasure
Great workout didnt find it too intense, just right!
wow, love this workout!
Glad you like it!
Vero very good job. I have finished now! Very good, thank mister 💪🔥👍
Thnx Paola! Great Job
loved it
Great one! I did full body hiit + two rounds of this workout and I definately feel it 💪❤
Great job!
Hard workout in a short time. ❤
Another great one, keep up the good work
Thanks, will do!
Loved this targeted workout using a KB ! Thanks Daniel
You are welcome Amber!
Damn good workout!
love this I prefer you talking in the videos for guidance
I understand, I have the weekly commentary workouts on my website!
@@DANIELPTFITNESS Perfect I will def check it out. I love your videos Thank you
Wonderful, seems not heavy at first but I finished completely sweaty
perfect Josue!
I´m a beginner, but could do everything. PERFECT!
Thanks Daniel ! Awesome video. Very useful ! I'm anxious to do it tomorrow (today I've worked out legs already).
I had a PowerPoint with a KB arms workout of my own but your follow along routine is way more "engaging" and motivating than a PowerPoint ! And shorter to do !
Nevertheless, just as a suggestion, you might want to add some forearm exercises at the end. We know forearms were worked during the session but just as a finisher we could have some exercises. I had that on my PowerPoint, also at the end.
Talking from Brazil here.
Best wishes !
thnk Jose, also for the suggestion! Well done!
Did this Friday evening; DOMS kicked in Saturday night and I am still sore today. Thank you for making your workouts challenging yet doable, especially in this shorter format! 🙏🏽
Great job! :D
@@DANIELPTFITNESS I really love this one. It's great how it's tough but not exhausting. I also like how you support the body in different positions - e.g., kneeling, using the wall for support.
@@DANIELPTFITNESS First time doing in awhile and still really enjoy it! Particularly like the combo of standing, kneeling, and floor work. I used my 8kg KB for most exercises, 12kg for a few.
Every time I do this one, I think I should do it more often! I usually do 2 rounds of Around the World at the end.
thanks for this awesome workout, as i dont have acces to the gym at the moment!
You got this!
This is exactly what I expected, a simple cast iron kettlebell. The quality seems to be fine.
My arms have become more defined since doing your upper body workout.
That is REALLY awesome, noticing progress / changes are so motivating! Keep it up Regina.
Well! Done After your arms and abs!!! Burn and burn 🔥🔥🔥
WELL DONE!
Really like the workout. These 20 minute routines are working great for me right now. Thank you
Great to hear Ronald!
Well I know what i'll be working on tomorrow! Thanks Daniel!
You are welcome Chris! Goodluck tomorrow
Short but oh so sweet xx
Great to hear! 🔥 For more strength workouts, you might want to try my HomeGym program: www.danielptfitness.com/homegym 😉🙌
❤❤
Loved the workout as always!!! You are awesome. What is the name of the song towards the end of workout?
Thank you! I have no clue...What I do know is that its from the epidemic sound
My phone feels light after this workout so that must be good lol
hahaha...what kind of phone do you have?
would you recommend this 3 times a week? combined with your 24 minute dumbbell chest workout?
sure you can, it all depend on you fitness level, but if you want you can do that!
ultimate Daniel PT session kettlebell upper body then this one....... my right leg may have stopped me running but that doesn't take out my arms and core! Wooooo there are other ways to get the endorphins going! arms now shaking!!!
Perfect to hear/read Nathalie! Great Job
15/9.
9/11.
I don’t like the up and down. If am down then let’s do all the mat exercises then.