30 minute intermediate full body workout with kettlebells and a resistance band

Here's everything you need to try our 30 minute intermediate full body 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
  • Tall Kneeling KB Crush Grip Press
  • Offset KB Walking Deadlift
  • Double KB OH Carry
  • Circuit 2
  • KB Front Rack Walking Lunge
  • Banded Hollow Hold Pulses

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 16 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

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

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

Offset KB Walking Deadlift

Complete 8 repetitions

Coaching Tips For Offset KB Walking Deadlift

Follow these cues to perform Offset KB Walking Deadlift correctly:

  • Make sure as much weight is going through the front foot and the back foot has the toes pressed into the floor
  • Only hinge to where your able to maintain an arch in the lower back
  • Keep hips and shoulders square.

Double KB OH Carry

Complete 15 meters

Coaching Tips For Double KB OH Carry

Follow these cues to perform Double KB OH Carry correctly:

  • Lock both elbows and ensure the biceps are next the ears
  • If you lack the mobility to do this swap the exercise
  • Walk slowly keeping the kettlebells stable throughout
  • Keep the rib cage tucked.

Circuit 2

Complete this round 3 times.

KB Front Rack Walking Lunge

Complete 18 meters

Coaching Tips For KB Front Rack Walking Lunge

Follow these cues to perform KB Front Rack Walking Lunge correctly:

  • Find a stable front rack position
  • Keep the front knee above the ankle
  • Gently touch the back knee to the floor
  • Use the front leg to lift from the floor.

Banded Hollow Hold Pulses

Complete 8 repetitions

Coaching Tips For Banded Hollow Hold Pulses

Follow these cues to perform Banded Hollow Hold Pulses correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Only lower the legs to where you can keep the lower back on the floor
  • Pull the band towards the knees slowly then back overhead.

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This workout was made by Sean Klein

Sean Klein

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