60 minute intermediate workout with dumbbells and a resistance band

Here's everything you need to try our 60 minute intermediate workout with dumbbells 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.

60 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
09/02/24
In This Workout
  • Circuit 1
  • DB Floor Press
  • Circuit 2
  • DB Crush Grip Away from Body Straight Leg Deadlift
  • Circuit 3
  • DB Renegade Row
  • Circuit 4
  • DB Lateral Lunge
  • Banded Deadbugs
  • Half Kneeling Banded Diagonal Chop

Circuit 1

Complete this round 3 times.

DB Floor Press

Complete 12 repetitions

The dumbbell floor press is an effective horizontal pressing variation, especially for beginners just getting into resistance training.

Benefits of DB Floor Press

The main benefit of the dumbbell floor press is its ability to create different types of stimulus in the horizontal pressing movement pattern.

How To Do DB Floor Press

  1. Lye on the floor with the feet securely connected to the ground.
  2. Start with the dumbbells out in front with the elbows locked.
  3. Lower the elbows towards the floor creating an arrow head with the elbows and head (this means the elbows don’t flare out but also that they don’t come too close to the body).
  4. Gently touch the elbows to the floor, but do not lose tension in the upper body and rest the elbows on the floor.
  5. Press the dumbbells back to the starting position.

Coaching Tips For DB Floor Press

Follow these cues to perform DB Floor Press correctly:

  • Touch elbows gently to the floor
  • Lock elbows at the top.

Circuit 2

Complete this round 3 times.

DB Crush Grip Away from Body Straight Leg Deadlift

Complete 10 repetitions

The double kettlebell gorilla row is an excellent horizontal pull variation that also requires a great deal of core stability and lumbar spine stabilisation.

Benefits of DB Crush Grip Away from Body Straight Leg Deadlift

The main benefit of the double gorilla row is strength gain in the horizontal pull movement pattern. It can also be used to gain muscle in the upper and lower back muscles. Finally it’s a great movement for athletes as the learn to perform pulls whilst generating a lot of stability.

How To Do DB Crush Grip Away from Body Straight Leg Deadlift

  1. Start with the kettlebells at the hips with the arm straight.
  2. Bend slightly at the knees and the hips and hinge into the pulling position.
  3. Ensure your back is straight and able to maintain the weight.
  4. Pull the kettlebell until your elbows are inline with your belly button.
  5. Control the kettlebells back to the starting position.

Coaching Tips For DB Crush Grip Away from Body Straight Leg Deadlift

Follow these cues to perform DB Crush Grip Away from Body Straight Leg Deadlift correctly:

  • Keep the DB underneath your shoulders with the elbows locked
  • This will put more pressure on your lower back but will still target the hamstrings, use a conservative weight.

Circuit 3

Complete this round 3 times.

DB Renegade Row

Complete 6 repetitions

Coaching Tips For DB Renegade Row

Follow these cues to perform DB Renegade Row correctly:

  • Keep core tight
  • Do not use any momentum
  • Keep shoulders and hips inline.

Circuit 4

Complete this round 3 times.

DB Lateral Lunge

Complete 7 repetitions

Coaching Tips For DB Lateral Lunge

Follow these cues to perform DB Lateral Lunge correctly:

  • Keep the torso upright
  • Keep feet facing forward and the knee in line with the toes
  • Don't let the knee travel to the side.

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.

Half Kneeling Banded Diagonal Chop

Complete 8 repetitions

Coaching Tips For Half Kneeling Banded Diagonal Chop

Follow these cues to perform Half Kneeling Banded Diagonal Chop correctly:

  • In a stable lunge position, with the knee planted closest to the band
  • Chop the band across the body and towards the ceiling
  • Keep a slight bend in the arm.

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This workout was made by Sean Klein

Sean Klein

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