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

Here's everything you need to try our 60 minute intermediate 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
01/04/24
In This Workout
  • Circuit 1
  • DB Squat in Lunge
  • Chainsaw Row
  • DB Suitcase Deadlift
  • Circuit 2
  • Single Arm DB Press
  • Crush Grip DB Skull Crushers
  • DB Full Moon
  • Circuit 3
  • Banded Deadbug Pulses
  • Half Kneeling Pallof Press

Circuit 1

Complete this round 3 times.

DB Squat in Lunge

Complete 10 repetitions

Coaching Tips For DB Squat in Lunge

Follow these cues to perform DB Squat in Lunge correctly:

  • The front knee should be over the ankle, move the hips toward the floor, gently touch the knee and lift with the front leg
  • Torso is slightly forward but stays in a fixed position.

Chainsaw Row

Complete 8 repetitions

The chainsaw row is a very good horizontal pull variation especially for athletes looking to work on an aggressive pulling motion.

Benefits of Chainsaw Row

The main benefit of the chainsaw row is increasing strength in the horizontal pull movement pattern and core musculature.

How To Do Chainsaw Row

  1. Stand in a split stance with the back foot on its tip toes.
  2. Keep the lower back strong and stable as shown in the video.
  3. Pull the dumbbell with the muscles in the upper back and rotate using the core musculature.
  4. Pull with speed and return to the start position with control.

Coaching Tips For Chainsaw Row

Follow these cues to perform Chainsaw Row correctly:

  • Rest your forearm on your knee
  • Use momentum to move the weight, rotate with the weight and come back to the starting position.

DB Suitcase Deadlift

Complete 8 repetitions

The dumbbell suitcase deadlift is a great secondary hinge variation for intermediate to advanced individuals.

Benefits of DB Suitcase Deadlift

The main benefit of the dumbbell suitcase deadlift is its ability to gain strength in both the hinge movement patter / posterior chain whilst simultaneously improving core strength.

How To Do DB Suitcase Deadlift

  1. Start with the weight by your side not touching the body and in a full upright starting position.
  2. Bend at the knees and the hips.
  3. Move the chest towards the floor whilst keeping the hips high.
  4. Do not let the dumbbell pull you out of position by resisting the rotation.
  5. Come to the bottom of your hinge range of motion, not bending the back.
  6. Stand up moving through the same range of motion just in the inverse and coming back to the starting position.

Coaching Tips For DB Suitcase Deadlift

Follow these cues to perform DB Suitcase Deadlift correctly:

  • Keep hips and shoulders square at all times
  • Don't feel the need to touch the floor to complete the rep, hinge as far as able maintaining an arch in the lower back.

Circuit 2

Complete this round 3 times.

Single Arm DB Press

Complete 12 repetitions

Coaching Tips For Single Arm DB Press

Follow these cues to perform Single Arm DB Press correctly:

  • Keep the rib cage tucked at all times
  • Do not use the other hand as a support
  • Finish with the bicep next to the ear.

Crush Grip DB Skull Crushers

Complete 12 repetitions

Coaching Tips For Crush Grip DB Skull Crushers

Follow these cues to perform Crush Grip DB Skull Crushers correctly:

  • Keep the elbows fixed throughout
  • Isolate the triceps
  • Becareful, you do not hit your head with the DB, move slowly with control.

DB Full Moon

Complete 8 repetitions

Coaching Tips For DB Full Moon

Follow these cues to perform DB Full Moon correctly:

  • Rotate the trunk
  • Move with some speed
  • Watch the dumbbell thoughout the entire movement.

Circuit 3

Complete this round 3 times.

Banded Deadbug Pulses

Complete 10 repetitions

Coaching Tips For Banded Deadbug Pulses

Follow these cues to perform Banded Deadbug Pulses correctly:

  • Keep the lower back pressed into the floor throughout the movement
  • Pull the band towards the knees slowly then back overhead
  • Create as much tension in the abdominals as possible.

Half Kneeling Pallof Press

Complete 10 repetitions

Coaching Tips For Half Kneeling Pallof Press

Follow these cues to perform Half Kneeling Pallof Press correctly:

  • Keep shoulders square
  • Create a stable base in a lunge
  • The knee closest to the band stays on the floor.

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This workout was made by Sean Klein

Sean Klein

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