30 minute beginner workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute beginner workout with kettlebells and a resistance band. 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
  • KB Goblet Reverse Lunge
  • KB Floor Press
  • KB Deadlift
  • Circuit 2
  • Tall Kneeling Forward Reach
  • Balanced Sit Overhead Reach

Circuit 1

Complete this round 3 times.

KB Goblet Reverse Lunge

Complete 8 repetitions

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

KB Floor Press

Complete 10 repetitions

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

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

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.

Circuit 2

Complete this round 3 times.

Tall Kneeling Forward Reach

Complete 4 repetitions

Coaching Tips For Tall Kneeling Forward Reach

Follow these cues to perform Tall Kneeling Forward Reach correctly:

  • Reach as far as able
  • Do not lean forward just reach with the hands.

Balanced Sit Overhead Reach

Complete 6 repetitions

Coaching Tips For Balanced Sit Overhead Reach

Follow these cues to perform Balanced Sit Overhead Reach correctly:

  • Keep the knees and feet in a relativly fixed position
  • Reach to your end range without losing balance.

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This workout was made by Sean Klein

Sean Klein

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