30 minute intermediate workout with dumbbells and kettlebells at home

Here's everything you need to try our 30 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • DB Goblet Reverse Lunge
  • KB Bent Over Row
  • DB Hip Thrust
  • Circuit 2
  • KB Arm Bar with Press
  • Glute Bridge Kettlebell Pullover

Circuit 1

Complete this round 3 times.

DB Goblet Reverse Lunge

Complete 12 repetitions

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Primary
Lower Body
Squat

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

KB Bent Over Row

Complete 10 repetitions

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Primary
Upper Body
Horizontal Pull

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 Hip Thrust

Complete 20 repetitions

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Secondary
Lower Body
Hip Dominant

Coaching Tips For DB Hip Thrust

Follow these cues to perform DB Hip Thrust correctly:

  • Ensure lower back is pressed into the floor before each rep
  • Press the feet into the floor and lift hips up
  • Use band around the knees if you’re struggling to keep knees out.

Circuit 2

Complete this round 3 times.

KB Arm Bar with Press

Complete 4 repetitions

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Core
Trunk
Rotation

Coaching Tips For KB Arm Bar with Press

Follow these cues to perform KB Arm Bar with Press correctly:

  • Keep elbow holding the kettlebell locked at all times
  • Let the other hand rest overhead
  • Slowly rotate the knee over whilst looking at the KB
  • After the press return to the start position with control.

Glute Bridge Kettlebell Pullover

Complete 6 repetitions

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Core
Trunk
Anterior Core

The glute bridge kettlebell pullover is one of the most under utilised anterior core exercises.

Benefits of Glute Bridge Kettlebell Pullover

The main benefit of the glute bridge kettlebell pull over is its ability to increase the strength of the anterior core. Due to its eccentric nature it provides a lot of time under tension.

How To Do Glute Bridge Kettlebell Pullover

  1. Find a hip thrust position with the kettlebell locked overhead.
  2. Make sure you’re in a stable position with tension in the glutes.
  3. Slowly lower the kettlebell to the floor so the handle of the kettlebell touches the floor.

Coaching Tips For Glute Bridge Kettlebell Pullover

Follow these cues to perform Glute Bridge Kettlebell Pullover correctly:

  • Start with and maintain tension in the glutes throughout
  • Ensure you use your thumbs on the horns of the kettlebell to get a good grip
  • Slowly lower the weight keeping a tight core.

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This workout was made by Sean Klein

Sean Klein

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