45 minute advanced workout with kettlebells and a resistance band

Here's everything you need to try our 45 minute advanced workout with kettlebells and a resistance band. 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
05/11/23
In This Workout
  • Circuit 1
  • Tall Kneeling KB Crush Grip Press
  • Wide Stance KB Straight Leg Deadlift
  • Single Arm KB Bent Over Row
  • Circuit 2
  • Goblet Curtsy Squat
  • Floor Seated Bottom Up KB Press
  • Tall Kneeling KB Horn Tricep Extensions

Circuit 1

Complete this round 3 times.

Tall Kneeling KB Crush Grip Press

Complete 14 repetitions

Primary
Upper Body
Vertical Press

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.

Wide Stance KB Straight Leg Deadlift

Complete 14 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For Wide Stance KB Straight Leg Deadlift

Follow these cues to perform Wide Stance KB Straight Leg Deadlift correctly:

  • With a wide stance, bend slightly at the knees and the hips, fold into the hip crease maintaining an arch in the lower back
  • Feel the tension in the hamstrings
  • Only go as far as your able to maintain an arch in the lower back.

Single Arm KB Bent Over Row

Complete 14 repetitions

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.

Circuit 2

Complete this round 3 times.

Goblet Curtsy Squat

Complete 12 repetitions

Secondary
Lower Body
Hip Dominant

Coaching Tips For Goblet Curtsy Squat

Follow these cues to perform Goblet Curtsy Squat correctly:

  • Keep the front knee fixed over the ankle
  • Wrap the leg behind the planted foot and touch the back knee to floor.

Floor Seated Bottom Up KB Press

Complete 8 repetitions

Tertiary
Upper Body
Shoulder Health

Coaching Tips For Floor Seated Bottom Up KB Press

Follow these cues to perform Floor Seated Bottom Up KB Press correctly:

  • Keep the legs and back straight throughout the movement
  • Ensure you have a good grip on the kettlebells before starting
  • Move slowly with control.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

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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