45 minute beginner workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute beginner workout with dumbbells and 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
02/04/24
In This Workout
  • Circuit 1
  • DB Goblet Reverse Lunge
  • Circuit 2
  • DB Strict Press
  • Circuit 3
  • Goblet Curtsy Squat
  • Alternating KB Floor Press
  • Seated Straddle Lift Over Blocks

Circuit 1

Complete this round 3 times.

DB Goblet Reverse Lunge

Complete 8 repetitions

The dumbbell goblet reverse lunge is a very effective unilateral squatting variation. This is perfect for at home training or beginners to intermediate individuals.

Benefits of DB Goblet Reverse Lunge

The main benefit of the dumbbell goblet reverse lunge is building strength and stability in the unilateral squat movement pattern and the leg musculature.

How To Do DB Goblet Reverse Lunge

  1. Start with the feet at hips-width apart and the dumbbell at the chest in the goblet position.
  2. Step back into a lunge and gently touch the knee to the floor.
  3. Keep the torso upright and back straight throughout, with a slight forward leaning torso angle.
  4. Step back to the starting position.

Coaching Tips For DB Goblet Reverse Lunge

Follow these cues to perform DB Goblet Reverse Lunge correctly:

  • Keep front knee fixed over the ankle, torso slightly forward but stays fixed
  • Create a wide stance to make balance easier
  • Gently touch the knee to the floor and lift yourself with the front leg.

Circuit 2

Complete this round 3 times.

DB Strict Press

Complete 9 repetitions

Coaching Tips For DB Strict Press

Follow these cues to perform DB Strict Press correctly:

  • Do not flare out the elbows
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 3

Complete this round 3 times.

Goblet Curtsy Squat

Complete 6 repetitions

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.

Alternating KB Floor Press

Complete 6 repetitions

Coaching Tips For Alternating KB Floor Press

Follow these cues to perform Alternating KB Floor Press correctly:

  • Rest the head of KB on the forearms
  • Alternate between sides
  • Do not flare out the elbow, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

Seated Straddle Lift Over Blocks

Complete 6 repetitions

Coaching Tips For Seated Straddle Lift Over Blocks

Follow these cues to perform Seated Straddle Lift Over Blocks correctly:

  • Pull from the abdominals and hip flexors to lift the legs.

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This workout was made by Sean Klein

Sean Klein

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