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

Here's everything you need to try our 45 minute intermediate 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
Created by
Sean Klein
Last updated
16/05/24
In This Workout
  • Circuit 1
  • KB Bent Over Row
  • KB Narrow Stance Squat
  • Alternating KB Floor Press
  • Circuit 2
  • KB Single Leg Straight Leg Deadlift
  • Single Arm Bottom Up KB Press
  • KB Horn Curl

Circuit 1

Complete this round 3 times.

KB Bent Over Row

Complete 10 repetitions

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Primary
Upper Body
Horizontal Pull

Coaching Tips For KB Bent Over Row

Follow these cues to perform KB Bent Over Row correctly:

  • Don't use any momentum
  • Keep chest as horizontal as possible
  • Do not flare out the elbows.

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.

Alternating KB Floor Press

Complete 8 repetitions

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Secondary
Upper Body
Horizontal Press

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.

Circuit 2

Complete this round 3 times.

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.

Single Arm Bottom Up KB Press

Complete 8 repetitions

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Tertiary
Upper Body
Shoulder Health

Coaching Tips For Single Arm Bottom Up KB Press

Follow these cues to perform Single Arm Bottom Up KB Press correctly:

  • Ensure you have a good grip on the kettlebell before starting the movement
  • Press slowly with control
  • Lock the elbow at the top of the rep and finish with the bicep next to the ear.

KB Horn Curl

Complete 12 repetitions

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Isolation
Upper Body
Biceps

The kettlebell horn curl is a great bicep isolation movement especially for those with limited equipment.

Benefits of KB Horn Curl

The main benefit of the kettlebell horn curl is for growing the bicep muscles through isolation work.

How To Do KB Horn Curl

  1. Start with the arms straight and a firm grip on the horn of the kettlebell.
  2. Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
  3. Slowly lower the kettlebell to the starting position.

Coaching Tips For KB Horn Curl

Follow these cues to perform KB Horn Curl correctly:

  • Do not use any momentum
  • Keep the elbows in a fixed position, isolating the biceps.

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This workout was made by Sean Klein

Sean Klein

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