If you want an upper-body workout without relying on loads of equipment, a kettlebell complex could be the perfect minimalist fix. And if you’re looking to hit every major muscle group in one go, coach ‘Fit Dad’ on Instagram has shared a simple kneeling kettlebell complex that does exactly that.
Across seven rounds, you’ll cycle through rotational core work, shoulder exercises and curl variations designed to light up your upper body and deliver a serious pump – all without needing a full gym setup.
The Workout
7 Rounds:
- 5 wood chops (left and right)
- 5 high pulls
- 5 curl and press
- 5 head halos
- 5 hip halos (left and right)
How to Do the Moves
Wood Chop
Hold the kettlebell with both hands at one hip. Rotate through your torso to swing it diagonally across your body up towards the side of your head. Reverse the movement under control.
High Pull
Pull the kettlebell upwards, leading with your elbows. Keep the bell close to your body throughout before lowering under control.
Curl and Press
Holding the handles, curl the kettlebell upwards before pressing it overhead in one smooth movement. Reverse the movement back to the start.
Head Halo
Circle the kettlebell around your head while keeping your core braced and elbows tucked. Reverse direction halfway through your reps.
Hip Halo
Pass the kettlebell around your hips in a controlled circle while keeping your torso stable and core engaged. Complete reps in both directions.
Kate is a fitness writer for Men’s Health UK where she contributes regular workouts, training tips and nutrition guides. She has a post graduate diploma in Sports Performance Nutrition and before joining Men’s Health she was a nutritionist, fitness writer and personal trainer with over 5k hours coaching on the gym floor. Kate has a keen interest in volunteering for animal shelters and when she isn’t lifting weights in her garden, she can be found walking her rescue dog.
