45 minute advanced full body workout with dumbbells at home

Here's everything you need to try our 45 minute advanced full body workout with dumbbells 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Half Kneeling DB Press
  • Circuit 2
  • Wide Stance DB Straight Leg Deadlift
  • DB Walk Over Push Ups
  • Circuit 3
  • Double DB Farmers March
  • Reverse Flies

Circuit 1

Complete this round 3 times.

Half Kneeling DB Press

Complete 11 repetitions

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Primary
Upper Body
Vertical Press

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.

Wide Stance DB Straight Leg Deadlift

Complete 12 repetitions

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Secondary
Lower Body
Hinge

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 Walk Over Push Ups

Complete 8 repetitions

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Secondary
Upper Body
Horizontal Press

Coaching Tips For DB Walk Over Push Ups

Follow these cues to perform DB Walk Over Push Ups correctly:

  • Keep the hips high and core tight throughout
  • Keep the elbows close to the body
  • Move slowly over the dumbbell.

Circuit 3

Complete this round 3 times.

Double DB Farmers March

Complete 18 repetitions

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Core
Trunk
Resisting Rotation

Coaching Tips For Double DB Farmers March

Follow these cues to perform Double DB Farmers March correctly:

  • Slowly transition from one foot to the next
  • Keep a slight bend in the arms while holding the DB's
  • Lift the knees to at least hip height.

Reverse Flies

Complete 12 repetitions

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Isolation
Upper Body
Rhomboids

Coaching Tips For Reverse Flies

Follow these cues to perform Reverse Flies correctly:

  • Hinge into position, making sure the lower back is arched and chest perpendicular with the floor
  • Use the muscles in the upper back
  • Do not add any momentum.

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This workout was made by Sean Klein

Sean Klein

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