30 minute beginner workout with kettlebells at home

Here's everything you need to try our 30 minute beginner workout with 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
  • Single Arm KB Floor Press
  • KB Narrow Stance Squat
  • Circuit 2
  • Half Kneeling KB Press
  • Tall Kneeling Horn Grip KB Curl

Circuit 1

Complete this round 3 times.

Single Arm KB Floor Press

Complete 8 repetitions

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Primary
Upper Body
Horizontal Press

Coaching Tips For Single Arm KB Floor Press

Follow these cues to perform Single Arm KB Floor Press correctly:

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

KB Narrow Stance Squat

Complete 10 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For KB Narrow Stance Squat

Follow these cues to perform KB Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

Circuit 2

Complete this round 3 times.

Half Kneeling KB Press

Complete 6 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Half Kneeling KB Press

Follow these cues to perform Half Kneeling KB Press correctly:

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

Tall Kneeling Horn Grip KB Curl

Complete 6 repetitions

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Isolation
Upper Body
Biceps

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

  • Do not use any momentum
  • Keep elbows in a fixed position.

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This workout was made by Sean Klein

Sean Klein

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