45 minute advanced full body workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute advanced full body 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.

45 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • Half Kneeling DB Press
  • Circuit 2
  • DB Straight Leg Deadlift
  • DB Crush Grip Floor Press
  • Knees Over Toe KB Goblet Squat in Lunge
  • Circuit 3
  • Dumbell Pullover on Floor
  • Cross Chop

Circuit 1

Complete this round 4 times.

Half Kneeling DB Press

Complete 11 repetitions

The half kneeling dumbbell press is an excellent unilateral vertical press variation for all abilities.

Benefits of Half Kneeling DB Press

The primary benefit is the strength gained in the shoulder, improving the vertical press strength. The secondary benefit is the core adaptation through resisting rotation.

How To Do Half Kneeling DB Press

  1. Find a stable half kneeling position with the knee at
  2. degrees.
  3. Start with the dumbbell at the shoulder, with the elbow facing slightly away from the body.
  4. Press the dumbbell overhead and lock the elbow to move through the full range of motion.
  5. Move back to the starting position with control. Do not let the weight pull you out of position.

Coaching Tips For Half Kneeling DB Press

Follow these cues to perform Half Kneeling DB Press correctly:

  • Create a stable base in the lunge position, with the front knee at 90 degrees
  • Keep the rib caged tucked and lock the elbow overhead.

Circuit 2

Complete this round 3 times.

DB Straight Leg Deadlift

Complete 12 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

DB Crush Grip Floor Press

Complete 22 repetitions

The dumbbell crush grip floor press is a great horizontal press variation if you only have access to an equipment stack with just single dumbbells.

Benefits of DB Crush Grip Floor Press

The main benefit of the dumbbell crush grip floor press is its ability to build strength and endurance in the chest / horizontal press movement pattern.

How To Do DB Crush Grip Floor Press

  1. Lye flat on the floor with the feet securely planted on the floor.
  2. With the heads of the dumbbell securely placed in both hands, press the dumbbell upward so that the hands are inline with the shoulders.
  3. Lock the elbows at the top of the repetition.
  4. Return to the starting position with control.

Coaching Tips For DB Crush Grip Floor Press

Follow these cues to perform DB Crush Grip Floor Press correctly:

  • Ensure you have a good grip on the heads of the DB
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

Knees Over Toe KB Goblet Squat in Lunge

Complete 10 repetitions

Coaching Tips For Knees Over Toe KB Goblet Squat in Lunge

Follow these cues to perform Knees Over Toe KB Goblet Squat in Lunge correctly:

  • Squat down from the lunge position pushing the knee over the ankle
  • Use your full range of motion but do not force the knee forward.

Circuit 3

Complete this round 3 times.

Dumbell Pullover on Floor

Complete 10 repetitions

The dumbbell pullover on floor is an amazing anterior core exercise that is very simple but when done correctly can be very challenging.

Benefits of Dumbell Pullover on Floor

The main benefit of the dumbbell pull over on floor is the adaptation it creates in the abdominals (anterior core). Fighting to maintain this anti-extension position while the weight pulls on your abdominals can create a stimulus for the adaptation desired in the abdominals. The secondary benefit to the dumbbell pullover on the floor is the strength and mobility adaptations in the shoulders (lats), lifting the weight back to the starting position requires engagement of the lats.

How To Do Dumbell Pullover on Floor

  1. Start with the elbows locked and the weight overhead with the weight securely in the hands. The knees can be raised or on the floor but personally I prefer them raised
  2. Slowly lower the weight towards the floor overhead, allowing the weight to pull on the abdominals.
  3. As the weight pulls on the abdominals its very important that you don’t lift the lower back off the floor. If the lower back comes off the floor and the stomach lifts up the abdominal muscles will be doing much less work.

Coaching Tips For Dumbell Pullover on Floor

Follow these cues to perform Dumbell Pullover on Floor correctly:

  • Move slowly with control, feeling the weight of the dumbbell pull on the core
  • Keep a slight bend in the arms.

Cross Chop

Complete 10 repetitions

Coaching Tips For Cross Chop

Follow these cues to perform 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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