30 minute intermediate workout with dumbbells

Here's everything you need to try our 30 minute intermediate workout with dumbbells. 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
  • DB Strict Press
  • Wide Stance DB Straight Leg Deadlift
  • DB Crush Grip Jefferson Curl
  • Half Kneeling DB Crush Grip Cross Chop

Circuit 1

Complete this round 3 times.

DB Strict Press

Complete 11 repetitions

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

  • Do not flare out the elbows
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Wide Stance DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For Wide Stance DB Straight Leg Deadlift

Follow these cues to perform Wide Stance DB Straight Leg Deadlift correctly:

  • Bend slightly and the knees and the hips then fold into the hips keeping the back straight
  • Keep the hips high throughout and feel tension in the hamstrings.

DB Crush Grip Jefferson Curl

Complete 3 repetitions

Coaching Tips For DB Crush Grip Jefferson Curl

Follow these cues to perform DB Crush Grip Jefferson Curl correctly:

  • Tuck the chin to your chest and slowly segment the spine untill your head is close to your knees
  • Let the dumbbell pull you slightly
  • Keep a slight bend in the knees throughout
  • Relax at the bottom.

Half Kneeling DB Crush Grip Cross Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling DB Crush Grip Cross Chop

Follow these cues to perform Half Kneeling DB Crush Grip Cross Chop correctly:

  • Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.

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This workout was made by Sean Klein

Sean Klein

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