45 minute advanced workout with kettlebells at home

Here's everything you need to try our 45 minute advanced 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 Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • Single Arm KB Gorilla Row
  • Circuit 2
  • KB Suitcase Deadlift
  • Half Kneeling Dual KB Press
  • Circuit 3
  • Tall Kneeling KB Horn Tricep Extensions
  • KB Horn Curl

Circuit 1

Complete this round 3 times.

Single Arm KB Gorilla Row

Complete 9 repetitions

Coaching Tips For Single Arm KB Gorilla Row

Follow these cues to perform Single Arm KB Gorilla 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.

KB Suitcase Deadlift

Complete 10 repetitions

The kettlebell suitcase deadlift is an effective secondary hinge movement that uses a lot of core stabilisation as it requires the resistance of lateral flexion throughout the hinge movement.

Benefits of KB Suitcase Deadlift

The main benefit of the kettlebell suitcase deadlift is building strength in the hinge movement pattern whilst simultaneously engaging the core. This makes it perfect for both athletes and general populations looking to build a well rounded body.

How To Do KB Suitcase Deadlift

  1. Start with the shoulders and hips square with the kettlebell in your hand, a slight bend in the arm and the kettlebell not touching the body.
  2. Bend at the knees and the hips, maintaining an anterior pelvic tilt to allow yourself to move through the hinge pattern.
  3. Move the chest towards the floor and slightly lower the hips as you move through the hinge pattern.
  4. Keep your weight in the mid-foot throughout the movement.
  5. Come back to the starting position, with shoulders square and hips square to finish the repetition.

Coaching Tips For KB Suitcase Deadlift

Follow these cues to perform KB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

Half Kneeling Dual KB Press

Complete 10 repetitions

Coaching Tips For Half Kneeling Dual KB Press

Follow these cues to perform Half Kneeling Dual KB 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 3

Complete this round 3 times.

Tall Kneeling KB Horn Tricep Extensions

Complete 16 repetitions

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.

KB Horn Curl

Complete 10 repetitions

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

  1. Start with the arms straight and a firm grip on the horn of the kettlebell.
  2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
  3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position, isolating the biceps.

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This workout was made by Sean Klein

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