45 minute advanced full body workout with kettlebells

Here's everything you need to try our 45 minute advanced full body workout with kettlebells. 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
09/02/24
In This Workout
  • Circuit 1
  • Tall Kneeling KB Crush Grip Press
  • Circuit 2
  • Offset KB Squat in Lunge
  • KB Crush Grip Floor Press
  • Split Stance Single Arm Russian Swings
  • Circuit 3
  • Single Arm Front Rack Carry
  • KB Arm Bar with Press

Circuit 1

Complete this round 4 times.

Tall Kneeling KB Crush Grip Press

Complete 14 repetitions

Coaching Tips For Tall Kneeling KB Crush Grip Press

Follow these cues to perform Tall Kneeling KB Crush Grip Press correctly:

  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

Offset KB Squat in Lunge

Complete 11 repetitions

Coaching Tips For Offset KB Squat in Lunge

Follow these cues to perform Offset KB Squat in Lunge correctly:

  • Do not let the single kettlebell cause any rotation in the upperbody
  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor.

KB Crush Grip Floor Press

Complete 24 repetitions

Coaching Tips For KB Crush Grip Floor Press

Follow these cues to perform KB Crush Grip 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 the floor
  • Move with control.

Split Stance Single Arm Russian Swings

Complete 12 repetitions

Coaching Tips For Split Stance Single Arm Russian Swings

Follow these cues to perform Split Stance Single Arm Russian Swings correctly:

  • In a split stance, use the hip extension to send the weight overhead
  • Try and minimize the use of the arms to lift the weight.

Circuit 3

Complete this round 3 times.

Single Arm Front Rack Carry

Complete 20 meters

Coaching Tips For Single Arm Front Rack Carry

Follow these cues to perform Single Arm Front Rack Carry correctly:

  • Maintain a straight spine throughout, this will be challenging with weight
  • Do not rotate the upperbody at all.

KB Arm Bar with Press

Complete 6 repetitions

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.

If you enjoyed this workout you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This workout was made by Sean Klein

Sean Klein

Signature

Programme is a workout app that plans every workout for you

Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.