30 minute intermediate back workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute intermediate back 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Single Leg Isometric Glute Bridge with KB Lowering
  • Circuit 2
  • KB Bent Over Row
  • DB Quadrupled Renegade Row
  • Single Arm KB Gorilla Row

Circuit 1

Complete this round 3 times.

Single Leg Isometric Glute Bridge with KB Lowering

Complete 4 repetitions

Coaching Tips For Single Leg Isometric Glute Bridge with KB Lowering

Follow these cues to perform Single Leg Isometric Glute Bridge with KB Lowering correctly:

  • Lock the KB overhead, gripping the horns
  • Perform a hip thrust and transition to one leg
  • Slowly lower the leg and KB in unison
  • Keep a lot of tension in the glute and core.

Circuit 2

Complete this round 3 times.

KB Bent Over Row

Complete 10 repetitions

Coaching Tips For KB Bent Over Row

Follow these cues to perform KB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out the elbows.

DB Quadrupled Renegade Row

Complete 10 repetitions

Coaching Tips For DB Quadrupled Renegade Row

Follow these cues to perform DB Quadrupled Renegade Row correctly:

  • Start in a stable quadrupled position
  • Focus on remaining as stable as possible as you pull
  • Move slowly with control.

Single Arm KB Gorilla Row

Complete 7 repetitions

Coaching Tips For Single Arm KB Gorilla Row

Follow these cues to perform Single Arm KB Gorilla Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

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This workout was made by Sean Klein

Sean Klein

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