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

Here's everything you need to try our 45 minute intermediate full body workout with kettlebells and a resistance band 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
01/04/24
In This Workout
  • Circuit 1
  • Double KB Gorilla Row
  • KB Staggered Stance Straight Leg Deadlift
  • Half Kneeling KB Windmill
  • Circuit 2
  • KB Strict Press
  • Front Rack KB Squat
  • KB A-Stance Hold

Circuit 1

Complete this round 3 times.

Double KB Gorilla Row

Complete 12 repetitions

The double kettlebell gorilla row is an excellent horizontal pulling variation, especially for those with kettlebell only set ups.

Benefits of Double KB Gorilla Row

The primary benefit of the double kettlebell gorilla row is building muscle in the back muscles and increasing strength in the horizontal pull movement pattern. The secondary benefit of the double kettlebell gorilla row is improvements in core stability due to the work that is required from the lumbar spine. This movement requires a lot of stabilisation from the lumbar spine though this shouldn’t be the limiting factor.

How To Do Double KB Gorilla Row

  1. Start with a wide base, with the feet wider than the hips.
  2. Deadlift the weight up to the hips, then hinge down to the starting position, this will make maintaining a good hinge position throughout much easier.
  3. Pull the kettlebells so that the hands are inline with the belly button.
  4. Slowly lower the kettlebells back to the starting position.

Coaching Tips For Double KB Gorilla Row

Follow these cues to perform Double KB Gorilla Row correctly:

  • Maintain an arch in the lower back
  • Keep shoulders and hips square
  • Pull slowly with control keeping the elbows close to the body.

KB Staggered Stance Straight Leg Deadlift

Complete 8 repetitions

Coaching Tips For KB Staggered Stance Straight Leg Deadlift

Follow these cues to perform KB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes.

Half Kneeling KB Windmill

Complete 4 repetitions

The half kneeling kettlebell windmill is an excellent rotation exercise that requires both strength and mobility in the trunk and shoulder.

Benefits of Half Kneeling KB Windmill

The main benefit of the half kneeling kettlebell windmill is its ability to gain both strength and mobility in the trunk and the shoulder.

How To Do Half Kneeling KB Windmill

  1. Start in a stable half kneeling position with the kettlebell locked overhead on the same side as the foot planted on the floor.
  2. Hinge at the hips, moving the chest towards the floor, whilst looking at the kettlebell throughout and keeping the elbow locked.
  3. With control place your hand on the floor and pause for a second illustrating control.
  4. Lift the hand slowly from the floor and return to the starting position.

Coaching Tips For Half Kneeling KB Windmill

Follow these cues to perform Half Kneeling KB Windmill correctly:

  • Start in a stable half kneeling position
  • The hand with the weight will be on the same side as the planted foot
  • Hinge and rotate bringing the hand towards the floor
  • Look at the KB the entire movement.

Circuit 2

Complete this round 3 times.

KB Strict Press

Complete 9 repetitions

Coaching Tips For KB Strict Press

Follow these cues to perform KB Strict Press correctly:

  • Start and end each rep in the front rack position as shown
  • Keep the rib cage tucked
  • Finish with the biceps next to the ears.

Front Rack KB Squat

Complete 12 repetitions

Coaching Tips For Front Rack KB Squat

Follow these cues to perform Front Rack KB Squat correctly:

  • Find a comfortable position with the kettlebells in the front rack position
  • Keep the torso angle as straight as possible
  • Don't move the kettlebells as you squat.

KB A-Stance Hold

Complete 25 seconds

Coaching Tips For KB A-Stance Hold

Follow these cues to perform KB A-Stance Hold correctly:

  • Keep a slight bend in the arm holding the weight
  • Keep shoulders square and spine straight
  • Keep knee lifted at 90 degrees or above.

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This workout was made by Sean Klein

Sean Klein

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