20 Min Upper Body Kettlebell Workout | Back, Chest & Shoulders (Intermediate)

20-minute upper-body kettlebell workout targeting your back, chest, shoulders, arms and core through five controlled strength movements using just one kettlebell. This intermediate follow-along workout combines upper-body strength and muscular endurance with 40 seconds of work followed by 20 seconds of rest. Clear timers, exercise previews and audio cues guide you through every round — no talking and no unnecessary distractions. WORKOUT • 4 rounds • 5 exercises • 40 seconds work / 20 seconds rest • Equipment: 1 kettlebell • Level: Intermediate • Focus: Upper body • Format: No talking — visual guidance and audio cues EXERCISES 1. Two-Hand Kettlebell Bent-Over Row 2. Halo 3. Overhead Press 4. One-Arm Floor Press 5. Floor Pullover The One-Arm Floor Press alternates sides each round. Rounds 1 and 3 use the right arm; rounds 2 and 4 use the left arm. Choose a kettlebell you can control throughout every movement and prioritize technique over speed. Complete a short warm-up before starting, train at your own pace and stop if you feel pain. Subscribe to Workout Method for new guided workouts every week. Press play. Just train. This workout provides general fitness information and is not a substitute for advice from a qualified professional. #KettlebellWorkout #UpperBodyWorkout #StrengthWorkout