30 minute beginner full body workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute beginner full body 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
01/04/24
In This Workout
  • Circuit 1
  • DB Strict Press
  • Circuit 2
  • Goblet Curtsy Squat
  • Single Arm Front Rack March
  • B-Stand

Circuit 1

Complete this round 3 times.

DB Strict Press

Complete 9 repetitions

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

  • Do not flare out the elbows
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

Goblet Curtsy Squat

Complete 6 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.

Single Arm Front Rack March

Complete 12 repetitions

Coaching Tips For Single Arm Front Rack March

Follow these cues to perform Single Arm Front Rack March correctly:

  • Keep the kettlebell in a secure front rack position throughout
  • Keep the back straight and resist the pull of the weight
  • Keep the elbow down and do not lift it up as you get fatigued.

B-Stand

Complete 15 seconds

Coaching Tips For B-Stand

Follow these cues to perform B-Stand correctly:

  • Find as much stability as possible using the hip, knee and foot
  • Create tension in the hamstring on the bent leg.

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This workout was made by Sean Klein

Sean Klein

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