45 minute intermediate workout with kettlebells and a resistance band

Here's everything you need to try our 45 minute intermediate 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
13/11/23
In This Workout
  • Circuit 1
  • Goblet Squat
  • Circuit 2
  • KB Floor Press
  • KB Deadlift
  • Single Arm KB High Pull
  • Circuit 3
  • Single Arm KB OH Carry
  • KB Hollow Hold

Circuit 1

Complete this round 4 times.

Goblet Squat

Complete 14 repetitions

Primary
Lower Body
Squat

Coaching Tips For Goblet Squat

Follow these cues to perform Goblet Squat correctly:

  • Keep the torso angle upright throughout
  • Keep feet on the floor the entire movement
  • Depth is based on hip mobility, don't force depth but use your full range.

Circuit 2

Complete this round 3 times.

KB Floor Press

Complete 12 repetitions

Primary
Upper Body
Horizontal Press

Coaching Tips For KB Floor Press

Follow these cues to perform KB Floor Press correctly:

  • Rest the head of KB on the forearm
  • Do not flare out the elbows, keep it close to the body
  • Gently touch the elbows to the floor
  • Lock the elbows at the top of each rep.

KB Deadlift

Complete 12 repetitions

Secondary
Lower Body
Hinge

Coaching Tips For KB Deadlift

Follow these cues to perform KB Deadlift correctly:

  • Bend at the knee and the hips, folding into the hip crease
  • Use the hamstrings and lower back
  • Keep a neutral spine throughout
  • Keep the upperback tight and maintain an arch in the lower back.

Single Arm KB High Pull

Complete 10 repetitions

Tertiary
Upper Body
Vertical Pull

Coaching Tips For Single Arm KB High Pull

Follow these cues to perform Single Arm KB High Pull correctly:

  • Keep the weight very close to your body
  • Do not pull higher than your clavicle.

Circuit 3

Complete this round 3 times.

Single Arm KB OH Carry

Complete 15 meters

Core
Trunk
Resisting Rotation

Coaching Tips For Single Arm KB OH Carry

Follow these cues to perform Single Arm KB OH Carry correctly:

  • Lock elbow overhead with bicep next to your ear
  • Walk slowly with control.

KB Hollow Hold

Complete 25 seconds

Core
Trunk
Anterior Core

Coaching Tips For KB Hollow Hold

Follow these cues to perform KB Hollow Hold correctly:

  • Keep consistent tension againts the KB
  • Ensure the lower back is pressed into the floor
  • Make sure the KB is secure and at no risk of being dropped.

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This workout was made by Sean Klein

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