26-Minute Chest Kettlebell Tabata Workout
- 26 min
- 40s work / 20s rest
- 3 sets × 8 rounds
- Chest
- 1 kettlebell
- ~250 kcal
Free, no sign-up needed. The timer beeps at every work and rest change.
This 26-minute kettlebell Tabata workout targets your chest muscles. It is suitable for intermediate users looking to build upper body strength.
The workout follows a 40 seconds work, 20 seconds rest protocol for 8 rounds per set. You will complete 3 sets of these rounds.
Choose a kettlebell weight that challenges you to maintain good form throughout the 40-second work intervals.
The workout
Every round: 40 seconds of work, then 20 seconds of rest. Moves used: KB Floor Press, KB Single-Arm Floor Press, KB Push-Up on KB, KB Svend Press, KB Crush Grip Press, KB Z-Press, KB Bent Press.
Set 1
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Floor PressDrive through heels, brace core | Drive through heels, brace core |
| 2 | KB Single-Arm Floor Press (left)Control the descent, keep shoulder packed | Control the descent, keep shoulder packed |
| 3 | KB Single-Arm Floor Press (right)Control the descent, keep shoulder packed | Control the descent, keep shoulder packed |
| 4 | KB Push-Up on KBDip chest between hands, keep elbows tucked | Dip chest between hands, keep elbows tucked |
| 5 | KB Svend PressPress out, squeeze chest at top | Press out, squeeze chest at top |
| 6 | KB Crush Grip PressSqueeze bells together, drive up | Squeeze bells together, drive up |
| 7 | KB Z-PressSit tall, drive press from lockout | Sit tall, drive press from lockout |
| 8 | KB Floor PressChest up, shoulders glued to floor | Chest up, shoulders glued to floor |
Rest 1:00 before the next set
Set 2
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Single-Arm Floor Press (left)Maintain rigid torso, press with intent | Maintain rigid torso, press with intent |
| 2 | KB Single-Arm Floor Press (right)Maintain rigid torso, press with intent | Maintain rigid torso, press with intent |
| 3 | KB Floor PressBreathe deep, extend fully | Breathe deep, extend fully |
| 4 | KB Push-Up on KBFull range of motion, maintain tension | Full range of motion, maintain tension |
| 5 | KB Bent Press (left)Hinge at hips, press bell overhead | Hinge at hips, press bell overhead |
| 6 | KB Bent Press (right)Hinge at hips, press bell overhead | Hinge at hips, press bell overhead |
| 7 | KB Svend PressSmooth press, controlled return | Smooth press, controlled return |
| 8 | KB Z-PressEngage glutes, press from grounded base | Engage glutes, press from grounded base |
Rest 1:00 before the next set
Set 3
| Round | Exercise | Cue |
|---|---|---|
| 1 | KB Crush Grip PressBrace hard, explode upward | Brace hard, explode upward |
| 2 | KB Floor PressFocus on chest contraction, slow negative | Focus on chest contraction, slow negative |
| 3 | KB Single-Arm Floor Press (left)Keep opposite arm grounded, press strong | Keep opposite arm grounded, press strong |
| 4 | KB Single-Arm Floor Press (right)Keep opposite arm grounded, press strong | Keep opposite arm grounded, press strong |
| 5 | KB Push-Up on KBPress up, reset body position | Press up, reset body position |
| 6 | KB Bent Press (left)Body side bends, press overhead | Body side bends, press overhead |
| 7 | KB Bent Press (right)Body side bends, press overhead | Body side bends, press overhead |
| 8 | KB Z-PressStrong lockout, maintain posture | Strong lockout, maintain posture |