30 minute advanced workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute advanced workout with dumbbells and kettlebells at home. 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
  • KB Floor Press
  • Offset KB Staggered Stance Straight Leg Deadlift
  • KB Hollow Hold
  • Circuit 2
  • Goblet Curtsy Squat
  • Tall Plank DB Pass Through

Circuit 1

Complete this round 3 times.

KB Floor Press

Complete 14 repetitions

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Offset KB Staggered Stance Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Offset KB Staggered Stance Straight Leg Deadlift

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

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

KB Hollow Hold

Complete 40 seconds

Coaching Tips For KB Hollow Hold

Follow these cues to perform KB Hollow Hold correctly:

  • Keep consistent tension againts the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

Circuit 2

Complete this round 3 times.

Goblet Curtsy Squat

Complete 12 repetitions

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

Tall Plank DB Pass Through

Complete 8 repetitions

Coaching Tips For Tall Plank DB Pass Through

Follow these cues to perform Tall Plank DB Pass Through correctly:

  • Resist any rotation from the dumbbell, keeping the hips and shoulders square.

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This workout was made by Sean Klein

Sean Klein

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