45 minute intermediate full body workout with kettlebells

Here's everything you need to try our 45 minute intermediate full body workout with kettlebells. 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 Front Rack Curtsy Squat
  • Half Kneeling Dual KB Press
  • Circuit 3
  • KB Straight Arm Side Plank
  • Tall Kneeling KB Horn Tricep Extensions

Circuit 1

Complete this round 3 times.

Single Arm KB Gorilla Row

Complete 7 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 Front Rack Curtsy Squat

Complete 8 repetitions

The kettlebell front rack curtsy squat is an excellent hip dominant variation that requires, strength, coordination and core stability.

Benefits of KB Front Rack Curtsy Squat

This movement benefits both unilateral strength while slightly isolates more the glutes than a traditional lunge. It has benefits for uni-lateral strength, muscle growth and general athleticism.

How To Do KB Front Rack Curtsy Squat

  1. Start in a stable position with the kettlebells in a strong front rack hold.
  2. Lunge backwards, wrapping the knee inward past the other knee.
  3. Slowly lower the knee to the floor and gently touch the floor with the knee.
  4. Use the muscles in the front leg as much as possible to lift the weight and return to the start position.

Coaching Tips For KB Front Rack Curtsy Squat

Follow these cues to perform KB Front Rack Curtsy Squat correctly:

  • Keep the kettlebells in a stable front rack position throughout
  • Step backwards and around the foot that remains planted
  • Gently touch the knee to the floor and use the front leg to lift yourself.

Half Kneeling Dual KB Press

Complete 8 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.

KB Straight Arm Side Plank

Complete 20 seconds

Coaching Tips For KB Straight Arm Side Plank

Follow these cues to perform KB Straight Arm Side Plank correctly:

  • Find the straight arm side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder
  • Keep hips high and in line with the shoulders.

Tall Kneeling KB Horn Tricep Extensions

Complete 12 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.

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This workout was made by Sean Klein

Sean Klein

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