45 minute intermediate full body workout with kettlebells and a resistance band

Here's everything you need to try our 45 minute intermediate full body workout with kettlebells and a resistance band. 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
01/04/24
In This Workout
  • Circuit 1
  • KB Goblet Reverse Lunge
  • Circuit 2
  • Single Arm KB Press
  • Lateral Banded Walks
  • Circuit 3
  • Alternating KB Floor Press
  • Tall Kneeling KB Horn Tricep Extensions

Circuit 1

Complete this round 3 times.

KB Goblet Reverse Lunge

Complete 10 repetitions

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 10 repetitions

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.

Lateral Banded Walks

Complete 14 repetitions

Coaching Tips For Lateral Banded Walks

Follow these cues to perform Lateral Banded Walks correctly:

  • Place the band above the knees
  • Bend the knees and hips creating tension against the band
  • Maintain consistent tension againt the band when moving
  • Keep the knee over the foot at all times.

Circuit 3

Complete this round 3 times.

Alternating KB Floor Press

Complete 8 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.

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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