60 minute beginner full body workout with dumbbells and a resistance band at home

Here's everything you need to try our 60 minute beginner full body workout with dumbbells 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
06/04/24
In This Workout
  • Circuit 1
  • Single Arm DB Floor Press
  • DB 45 Degree Lunge
  • Tall Kneeling Single Arm Banded Row
  • Circuit 2
  • Banded Hamstring Curl
  • Hammer Curls
  • Banded Deadbugs
  • Circuit 3
  • Floor Seated Pallof Press
  • Single Arm Pallof Press

Circuit 1

Complete this round 3 times.

Single Arm DB Floor Press

Complete 12 repetitions

Coaching Tips For Single Arm DB Floor Press

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

  • Touch elbows gently to the floor
  • Lock elbows at the top
  • Keep other hand on ribs.

DB 45 Degree Lunge

Complete 8 repetitions

Coaching Tips For DB 45 Degree Lunge

Follow these cues to perform DB 45 Degree Lunge correctly:

  • Similar to a reverse lunge but with a diagonal step backward
  • Keep the torso angle as straight as possible
  • Use your full range of motion but do not stretch
  • Touch the knee to the floor if your range of motion allows.

Tall Kneeling Single Arm Banded Row

Complete 12 repetitions

Coaching Tips For Tall Kneeling Single Arm Banded Row

Follow these cues to perform Tall Kneeling Single Arm Banded Row correctly:

  • Keep the spine as straight as possible
  • Keep elbow close to the body.

Circuit 2

Complete this round 3 times.

Banded Hamstring Curl

Complete 12 repetitions

Coaching Tips For Banded Hamstring Curl

Follow these cues to perform Banded Hamstring Curl correctly:

  • Attach the band just above the ankles, curl towards the glutes
  • Don't add much speed
  • Focus on contracting the hamstrings.

Hammer Curls

Complete 14 repetitions

Coaching Tips For Hammer Curls

Follow these cues to perform Hammer Curls correctly:

  • Do not use any momentum
  • Start with the palms facing your hips.

Banded Deadbugs

Complete 10 repetitions

Coaching Tips For Banded Deadbugs

Follow these cues to perform Banded Deadbugs correctly:

  • Do not lower the leg so far that your lower back comes off the floor, only go as far as able while holding a good position.

Circuit 3

Complete this round 3 times.

Floor Seated Pallof Press

Complete 6 repetitions

Coaching Tips For Floor Seated Pallof Press

Follow these cues to perform Floor Seated Pallof Press correctly:

  • Resist the band and do not rotate the trunk at all
  • Straighten the arms slowly with control.

Single Arm Pallof Press

Complete 6 repetitions

Coaching Tips For Single Arm Pallof Press

Follow these cues to perform Single Arm Pallof Press correctly:

  • Use the hand closest to where the band is attached
  • This will challenge pec and shoulder stability much more than the core so be careful with how much tension you use.

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This workout was made by Sean Klein

Sean Klein

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