45 Minutes Beginner Triceps Workout with Kettlebell
A 45 minutes endurance workout targeting your triceps using kettlebell equipment. 4 exercises, 11 total sets, designed for beginner lifters.
45 Minutes
Duration
11
Total Sets
15-25 reps
Rep Range
~433
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Place two kettlebells shoulder-width apart and grip the handles firmly.
- Set up in a push-up position with your body in a straight line.
- Lower your chest below the handles for a deep stretch across the pecs.
Hold the kettlebell in the front rack position at chest height.
Form cues
- Hold the kettlebell in the front rack position at chest height.
- Squat down to full depth with elbows high and chest up.
- Drive explosively out of the squat and use the momentum to press the bell overhead.
Stand tall holding a kettlebell by the horns at mid-chest height, elbows pinned to your sides.
Form cues
- Stand tall holding a kettlebell by the horns at mid-chest height, elbows pinned to your sides.
- Press the kettlebell down by extending your elbows until arms are fully straight.
- Squeeze the triceps hard at the bottom for a full contraction.
Finish strong — take the last set close to failure.
Form cues
- Lie on the floor with knees bent and feet flat, holding a kettlebell in each hand at chest level.
- Press the kettlebells straight up until your arms are fully extended.
- Lower until your upper arms touch the floor — pause briefly to eliminate the stretch reflex.
Why This Workout Works
This workout is built around the principles of endurance training. Use lighter loads (40-60% 1RM) with high reps. Minimize rest between sets to challenge your cardiovascular system. Circuit training and supersets are particularly effective. Focus on maintaining form even as fatigue accumulates.
Training Parameters
- Rep Range: 15-25 reps — designed for sustained muscular effort
- Rest Periods: 30-45 seconds — short rest to maximize calorie burn
- Sets Per Exercise: 2-3 sets — optimized for endurance
Triceps Training Tips
- *Overhead extensions stretch the long head, which is the largest tricep head — do not skip them.
- *Lock out every rep fully to engage the medial head.
- *Dips and close-grip bench press allow heavier loading than isolation work.
Get this triceps workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum endurance results.