30 minute beginner workout with dumbbells and kettlebells

Here's everything you need to try our 30 minute beginner 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Tall Kneeling Crush Grip Press
  • Goblet Squat in Lunge
  • Alternating KB Floor Press
  • Circuit 2
  • Tall Kneeling Lateral Reach
  • Spinal Waves Shallow

Circuit 1

Complete this round 3 times.

DB Tall Kneeling Crush Grip Press

Complete 10 repetitions

Buy Dumbbells
Primary
Upper Body
Vertical Press

Coaching Tips For DB Tall Kneeling Crush Grip Press

Follow these cues to perform DB Tall Kneeling Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Goblet Squat in Lunge

Complete 8 repetitions

Buy Kettlebells
Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Alternating KB Floor Press

Complete 6 repetitions

Buy Kettlebells
Secondary
Upper Body
Horizontal Press

Coaching Tips For Alternating KB Floor Press

Follow these cues to perform Alternating KB Floor Press correctly:

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

Circuit 2

Complete this round 3 times.

Tall Kneeling Lateral Reach

Complete 4 repetitions

Movement
Full Body
Ground Based Movement

Coaching Tips For Tall Kneeling Lateral Reach

Follow these cues to perform Tall Kneeling Lateral Reach correctly:

  • Move fluidly and through your full range of motion.

Spinal Waves Shallow

Complete 6 repetitions

Movement
Full Body
Joint Rotations

Coaching Tips For Spinal Waves Shallow

Follow these cues to perform Spinal Waves Shallow correctly:

  • Move fluidly with control
  • Move your spine through different positions.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.