30 minute beginner workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute beginner 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Half Kneeling DB Press
  • Circuit 2
  • DB Cross Body Straight Leg Deadlift
  • KB A-Stance Hold
  • Offset Squat with Rotation

Circuit 1

Complete this round 3 times.

Half Kneeling DB Press

Complete 10 repetitions

Buy Dumbbells
Primary
Upper Body
Vertical Press

The half kneeling dumbbell press is an excellent unilateral vertical press variation for all abilities.

Benefits of Half Kneeling DB Press

The primary benefit is the strength gained in the shoulder, improving the vertical press strength. The secondary benefit is the core adaptation through resisting rotation.

How To Do Half Kneeling DB Press

  1. Find a stable half kneeling position with the knee at
  2. degrees.
  3. Start with the dumbbell at the shoulder, with the elbow facing slightly away from the body.
  4. Press the dumbbell overhead and lock the elbow to move through the full range of motion.
  5. Move back to the starting position with control. Do not let the weight pull you out of position.

Coaching Tips For Half Kneeling DB Press

Follow these cues to perform Half Kneeling DB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

Circuit 2

Complete this round 3 times.

DB Cross Body Straight Leg Deadlift

Complete 8 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For DB Cross Body Straight Leg Deadlift

Follow these cues to perform DB Cross Body Straight Leg Deadlift correctly:

  • Bend at the knees and the hips, bring the opposite hand to the opposite foot, bend at the spine and reach as far as able.

KB A-Stance Hold

Complete 20 seconds

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Core
Trunk
Resisting Rotation

Coaching Tips For KB A-Stance Hold

Follow these cues to perform KB A-Stance Hold correctly:

  • Keep a slight bend in the arm holding the weight
  • Keep shoulders square and spine straight
  • Keep knee lifted at 90 degrees or above.

Offset Squat with Rotation

Complete 8 repetitions

Movement
Lower Body
Flow And Locomotion

Coaching Tips For Offset Squat with Rotation

Follow these cues to perform Offset Squat with Rotation correctly:

  • Only squat as far as your range of motion allows
  • This will challenge different positions than a traditional squat.

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This workout was made by Sean Klein

Sean Klein

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