30 minute advanced upper body workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute advanced upper 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
  • Reverse Flies
  • Circuit 2
  • Single Arm KB Floor Press
  • Single Leg Isometric Glute Bridge with KB Lowering
  • Single Arm DB Press

Circuit 1

Complete this round 3 times.

Reverse Flies

Complete 12 repetitions

Coaching Tips For Reverse Flies

Follow these cues to perform Reverse Flies correctly:

  • Hinge into position, making sure the lower back is arched and chest perpendicular with the floor
  • Use the muscles in the upper back
  • Do not add any momentum.

Circuit 2

Complete this round 3 times.

Single Arm KB Floor Press

Complete 14 repetitions

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Single Leg Isometric Glute Bridge with KB Lowering

Complete 6 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge with KB Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge with KB Lowering correctly:

  • Lock the KB overhead, gripping the horns
  • Perform a hip thrust and transition to one leg
  • Slowly lower the leg and KB in unison
  • Keep a lot of tension in the glute and core.

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.

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This workout was made by Sean Klein

Sean Klein

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