30 minute advanced workout with kettlebells at home

Here's everything you need to try our 30 minute advanced workout with 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
01/04/24
In This Workout
  • Circuit 1
  • Double KB Gorilla Row
  • Offset KB Squat in Lunge
  • Single Arm KB Press
  • Circuit 2
  • KB Side Plank
  • Bottom-Up Kettlebell Arm Bar

Circuit 1

Complete this round 3 times.

Double KB Gorilla Row

Complete 18 repetitions

The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups.

Benefits of Double KB Gorilla Row

The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor.

How To Do Double KB Gorilla Row

  1. Start with a wide base, with the feet wider than the hips.
  2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier.
  3. Pull the kettlebells so that the hands are inline with the belly button.
  4. Slowly lower the kettlebells back to the starting position.

Coaching Tips For Double KB Gorilla Row

Follow these cues to perform Double KB Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control keeping the elbows close to the body.

Offset KB Squat in Lunge

Complete 11 repetitions

Coaching Tips For Offset KB Squat in Lunge

Follow these cues to perform Offset KB Squat in Lunge correctly:

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor.

Single Arm KB Press

Complete 13 repetitions

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB 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.

Circuit 2

Complete this round 3 times.

KB Side Plank

Complete 40 seconds

Coaching Tips For KB Side Plank

Follow these cues to perform KB Side Plank correctly:

  • Find the side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder
  • Keep hips high and in line with the shoulders.

Bottom-Up Kettlebell Arm Bar

Complete 4 repetitions

Coaching Tips For Bottom-Up Kettlebell Arm Bar

Follow these cues to perform Bottom-Up Kettlebell Arm Bar correctly:

  • Ensure you have a good grip on the KB
  • Keep elbow holding the kettlebell locked at all times
  • Let the other hand rest overhead
  • Slowly rotate the knee over whilst looking at the KB.

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This workout was made by Sean Klein

Sean Klein

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