45 minute intermediate full body workout with dumbbells and kettlebells at home

Here's everything you need to try our 45 minute intermediate full body 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
  • Single Arm DB Floor Press
  • Circuit 2
  • Single Arm KB Deadlift in Wide Stance
  • DB Curl to Press
  • Circuit 3
  • DB 45 Degree Lunge
  • Tall Kneeling Horn Grip KB Curl

Circuit 1

Complete this round 3 times.

Single Arm DB Floor Press

Complete 12 repetitions

Coaching Tips For Single Arm DB Floor Press

Follow these cues to perform Single Arm DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top
  • Keep other hand on ribs.

Circuit 2

Complete this round 3 times.

Single Arm KB Deadlift in Wide Stance

Complete 10 repetitions

Coaching Tips For Single Arm KB Deadlift in Wide Stance

Follow these cues to perform Single Arm KB Deadlift in Wide Stance correctly:

  • Keep hips and shoulders square
  • Keep an arch in the lower back
  • Only hinge to where you are able to maintain a good position.

DB Curl to Press

Complete 10 repetitions

Coaching Tips For DB Curl to Press

Follow these cues to perform DB Curl to Press correctly:

  • Do not use momentum on the curl
  • Keep rib cage tucked at all times
  • Finish with the biceps next to the ears.

Circuit 3

Complete this round 3 times.

DB 45 Degree Lunge

Complete 8 repetitions

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

Tall Kneeling Horn Grip KB Curl

Complete 12 repetitions

Coaching Tips For Tall Kneeling Horn Grip KB Curl

Follow these cues to perform Tall Kneeling Horn Grip KB Curl correctly:

  • Do not use any momentum
  • Keep elbows in a fixed position.

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This workout was made by Sean Klein

Sean Klein

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