30 minute intermediate workout with kettlebells and a resistance band at home

Here's everything you need to try our 30 minute intermediate workout with kettlebells and a resistance band 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 Arm KB Floor Press
  • Circuit 2
  • Offset KB Walking Deadlift
  • Lateral Banded Deadbug Hold
  • Supine Leg Whip

Circuit 1

Complete this round 3 times.

Single Arm KB Floor Press

Complete 12 repetitions

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.

Circuit 2

Complete this round 3 times.

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.

Lateral Banded Deadbug Hold

Complete 25 seconds

Coaching Tips For Lateral Banded Deadbug Hold

Follow these cues to perform Lateral Banded Deadbug Hold correctly:

  • Keep consistent tension againts the band
  • Ensure the lower back is pressed into the floor.

Supine Leg Whip

Complete 4 repetitions

Coaching Tips For Supine Leg Whip

Follow these cues to perform Supine Leg Whip correctly:

  • Move the hip fluidly through its full range of motion.

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This workout was made by Sean Klein

Sean Klein

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