30 minute beginner lower body workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute beginner lower 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
01/04/24
In This Workout
  • Circuit 1
  • DB Goblet Reverse Lunge
  • Goblet Squat
  • DB Straight Leg Deadlift
  • Circuit 2
  • KB Deadlift
  • Single Arm DB Rack Tall Kneeling to Standing

Circuit 1

Complete this round 3 times.

DB Goblet Reverse Lunge

Complete 8 repetitions

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Goblet Squat

Complete 10 repetitions

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

DB Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

Circuit 2

Complete this round 3 times.

KB Deadlift

Complete 10 repetitions

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

Single Arm DB Rack Tall Kneeling to Standing

Complete 6 repetitions

Coaching Tips For Single Arm DB Rack Tall Kneeling to Standing

Follow these cues to perform Single Arm DB Rack Tall Kneeling to Standing correctly:

  • Find a stable DB front rack position
  • Move slowly with control
  • Gently plant the knee on the downward portion of the movement.

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This workout was made by Sean Klein

Sean Klein

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