30 minute advanced full body workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute advanced full body workout with dumbbells and kettlebells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Single Arm KB Gorilla Row
  • Circuit 2
  • DB Staggered Stance Straight Leg Deadlift
  • Single Arm DB Press
  • Twisting Squat

Circuit 1

Complete this round 3 times.

Single Arm KB Gorilla Row

Complete 9 repetitions

Coaching Tips For Single Arm KB Gorilla Row

Follow these cues to perform Single Arm KB Gorilla Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Circuit 2

Complete this round 3 times.

DB Staggered Stance Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform DB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes throughout
  • Do not let the single DB cause any rotation.

Single Arm DB Press

Complete 11 repetitions

Coaching Tips For Single Arm DB Press

Follow these cues to perform Single Arm DB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

Twisting Squat

Complete 5 repetitions

Coaching Tips For Twisting Squat

Follow these cues to perform Twisting Squat correctly:

  • Ensure the floor always you to perform this without discomfort
  • Do this as fluidly as possible, the more control the better, especially when coming back to the floor.

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This workout was made by Sean Klein

Sean Klein

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