45 minute beginner full body workout with kettlebells at home

Here's everything you need to try our 45 minute beginner 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
  • KB Goblet Reverse Lunge
  • Circuit 2
  • Single Arm KB Press
  • Opposite Side Reach
  • Circuit 3
  • KB Crush Grip Floor Press
  • KB Horn Curl

Circuit 1

Complete this round 3 times.

KB Goblet Reverse Lunge

Complete 8 repetitions

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Primary
Lower Body
Squat

The kettlebell goblet reverse lunge is an excellent single leg squat variation that can be used by a wide range of abilities.

Benefits of KB Goblet Reverse Lunge

The main benefit is gaining strength and muscle mass in the legs and squat movement pattern.

How To Do KB Goblet Reverse Lunge

  1. Start with the kettlebell in a goblet position.
  2. Step backwards to the lunge position and move the knee slowly towards the floor.
  3. Keep the torso angle slightly diagonal in order to prevent too much of a stretch at the hips.

Coaching Tips For KB Goblet Reverse Lunge

Follow these cues to perform KB Goblet Reverse Lunge correctly:

  • Find a stable goblet position before starting
  • Step backwards into a lunge
  • Keeping the front knee over the ankle
  • Gently touch the back knee to the floor and use the front leg to lift the weight.

Circuit 2

Complete this round 3 times.

Single Arm KB Press

Complete 8 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Single Arm KB Press

Follow these cues to perform Single Arm KB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

Opposite Side Reach

Complete 4 repetitions

Tertiary
Lower Body
Balance

Coaching Tips For Opposite Side Reach

Follow these cues to perform Opposite Side Reach correctly:

  • Reach as far as able with control
  • Gently touch the foot to the floor, but do not stabilise
  • Use front knee for stability.

Circuit 3

Complete this round 3 times.

KB Crush Grip Floor Press

Complete 16 repetitions

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Secondary
Upper Body
Horizontal Press

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.

KB Horn Curl

Complete 6 repetitions

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Isolation
Upper Body
Biceps

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

Sean Klein

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