60 minute intermediate full body workout with dumbbells and kettlebells at home
Here's everything you need to try our 60 minute intermediate full body workout with dumbbells and 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.
- Circuit 1
- DB B-Stance Squat
- DB Floor Press In Hollow Hold
- Half Kneeling DB Crush Grip Cross Chop
- Circuit 2
- DB Single Leg Straight Leg Deadlift with Wall Support
- DB Crush Grip Bent Over Row
- KB Side Plank
- Circuit 3
- Split Stance Cross Body DB Romanian Deadlift
- KB Horn Curl
Circuit 1
Complete this round 3 times.
DB B-Stance Squat
Complete 8 repetitions
Coaching Tips For DB B-Stance Squat
Follow these cues to perform DB B-Stance Squat correctly:
- Keep torso angle as verticle as possible
- The back leg acts as a guide, keep just the toes on the floor, the back knee diagonal and ensure it stays high.
DB Floor Press In Hollow Hold
Complete 8 repetitions
Coaching Tips For DB Floor Press In Hollow Hold
Follow these cues to perform DB Floor Press In Hollow Hold correctly:
- Have the DB's in position before finding the hollow position
- Press the DB's slowly with control, locking the elbow each rep
- Maintain a tight hollow hold thoughout.
Half Kneeling DB Crush Grip Cross Chop
Complete 8 repetitions
Coaching Tips For Half Kneeling DB Crush Grip Cross Chop
Follow these cues to perform Half Kneeling DB Crush Grip Cross Chop correctly:
- Rotate the entire trunk with power, return to the starting position slowly keeping the kettlebell infront of you.
Circuit 2
Complete this round 3 times.
DB Single Leg Straight Leg Deadlift with Wall Support
Complete 10 repetitions
The DB single leg straight leg deadlift with wall support is one of the best single leg hinging exercises in our exercise library.
Benefits of DB Single Leg Straight Leg Deadlift with Wall Support
The main benefit of this exercise is to build strength in the hamstring and lower back, but it also targets other areas of the posterior chain like the muscles in the glutes. It is a great exercise to transition from the more simple bi-lateral hinging movement pattern to the more complex single leg hinging. Using the wall takes away some of the balance aspects to the exercise and allows us to put emphasis on the hinging movement. This doesn’t by any means make the movement easy technically, keeping the hips inline is a real challenge and requires a lot of intentional thought from even very advanced trainees.
How To Do DB Single Leg Straight Leg Deadlift with Wall Support
- Place the hand one the wall with the dumbell in the other hand.
- Lift the leg closest to the wall off the floor and bend the knee and the hip on the leg that is grounded.
- Hinge at the hips, keeping the back straight and an arch in the lower back.
- Once you feel a pull in the hamstring return to the starting position.
Coaching Tips For DB Single Leg Straight Leg Deadlift with Wall Support
Follow these cues to perform DB Single Leg Straight Leg Deadlift with Wall Support 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.
DB Crush Grip Bent Over Row
Complete 14 repetitions
Coaching Tips For DB Crush Grip Bent Over Row
Follow these cues to perform DB Crush Grip Bent Over Row correctly:
- Keep an arch in the lower back and tension in the hamstrings
- Don't use any momentum.
KB Side Plank
Complete 25 seconds
Coaching Tips For KB Side Plank
Follow these cues to perform KB Side Plank correctly:
- Find the side plank with the elbow under the shoulder, then press the KB so that it is locked over the shoulder
- Keep hips high and in line with the shoulders.
Circuit 3
Complete this round 3 times.
Split Stance Cross Body DB Romanian Deadlift
Complete 8 repetitions
Coaching Tips For Split Stance Cross Body DB Romanian Deadlift
Follow these cues to perform Split Stance Cross Body DB Romanian Deadlift correctly:
- Allow bending at the spine for this movement
- Bend over and move the dumbbell towards the foot on the opposite side while in a split stance.
KB Horn Curl
Complete 12 repetitions
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
- Start with the arms straight and a firm grip on the horn of the kettlebell.
- Keeping the elbows in a fixed position, curl the kettlebell towards the chest.
- 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
