45 minute advanced full body workout with kettlebells at home

Here's everything you need to try our 45 minute advanced full body workout with 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Goblet Squat in Lunge
  • Circuit 2
  • Floor Seated KB Strict Press
  • Split Stance Single Arm Russian Swings
  • Circuit 3
  • Single Arm KB Bent Over Row
  • Tall Kneeling KB Horn Tricep Extensions

Circuit 1

Complete this round 3 times.

Goblet Squat in Lunge

Complete 12 repetitions

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Primary
Lower Body
Squat

Coaching Tips For Goblet Squat in Lunge

Follow these cues to perform Goblet Squat in Lunge correctly:

  • Torso is slightly forward but stays in a fixed position
  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg.

Circuit 2

Complete this round 3 times.

Floor Seated KB Strict Press

Complete 13 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Floor Seated KB Strict Press

Follow these cues to perform Floor Seated KB Strict Press correctly:

  • Keep the legs and back straight
  • Keep rib cage tucked, lock elbows at the top of each repetition
  • Start and end in the front rack position.

Split Stance Single Arm Russian Swings

Complete 12 repetitions

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Tertiary
Full Body
Hinge

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 KB Bent Over Row

Complete 14 repetitions

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Secondary
Upper Body
Horizontal Pull

Coaching Tips For Single Arm KB Bent Over Row

Follow these cues to perform Single Arm KB Bent Over Row correctly:

  • Keep shoulders square
  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out elbow.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

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Isolation
Upper Body
Triceps

Coaching Tips For Tall Kneeling KB Horn Tricep Extensions

Follow these cues to perform Tall Kneeling KB Horn Tricep Extensions correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position and isolate the triceps.

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This workout was made by Sean Klein

Sean Klein

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