45 minute intermediate full body workout with kettlebells at home

Here's everything you need to try our 45 minute intermediate full body workout with 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • Single Arm KB Floor Press
  • KB Single Leg Straight Leg Deadlift
  • Tall Kneeling Dual Hand KB Press
  • Circuit 2
  • KB Narrow Stance Squat
  • Lying KB Screw Drivers
  • Tall Kneeling KB Horn Tricep Extensions

Circuit 1

Complete this round 3 times.

Single Arm KB Floor Press

Complete 12 repetitions

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Primary
Upper Body
Horizontal Press

Coaching Tips For Single Arm KB Floor Press

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

  • Ensure you have a good grip on the KB, with the thumbs tucked under the horns
  • Lower your elbows and gentle touch them to the floor
  • Move with control.

KB Single Leg Straight Leg Deadlift

Complete 7 repetitions

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Secondary
Lower Body
Hinge

Coaching Tips For KB Single Leg Straight Leg Deadlift

Follow these cues to perform KB Single Leg Straight Leg Deadlift correctly:

  • Keep shoulders and hips square
  • Feel the tension in the hamstring
  • Keep the KB close to the body
  • Stability is more important than weight.

Tall Kneeling Dual Hand KB Press

Complete 10 repetitions

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Secondary
Upper Body
Vertical Press

Coaching Tips For Tall Kneeling Dual Hand KB Press

Follow these cues to perform Tall Kneeling Dual Hand KB Press correctly:

  • Create a stable base with the knees
  • Keep the rib caged tucked
  • Lock the elbows each rep and finish with the biceps next to the ears.

Circuit 2

Complete this round 3 times.

KB Narrow Stance Squat

Complete 14 repetitions

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Secondary
Lower Body
Squat

Coaching Tips For KB Narrow Stance Squat

Follow these cues to perform KB Narrow Stance Squat correctly:

  • In a narrower stance than a traditional squat
  • Keep the torso angle as straight as possible
  • The knees will shift forward, this is normal
  • This will put emphasis on the quads.

Lying KB Screw Drivers

Complete 4 repetitions

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Tertiary
Upper Body
Shoulder Stability

Coaching Tips For Lying KB Screw Drivers

Follow these cues to perform Lying KB Screw Drivers correctly:

  • In a side plank position with the lower body on the floor rotate the hand with the kettlebell slowly, using the stabiliser muscles in the shoulder
  • Do not force rotation or use heavy weights.

Tall Kneeling KB Horn Tricep Extensions

Complete 12 repetitions

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Isolation
Upper Body
Triceps

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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