Full-Body Kettlebell & Dumbbell Blast
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This is the session to reach for when you have half an hour and want to train your whole body properly. Six big, compound movements flow together in a circuit, so you build strength in your legs, back, chest and shoulders while keeping your heart rate high. Everything here can be done in a corner of the living room with one kettlebell and a pair of dumbbells - scale the weight to whatever you can control with good form.
Kit for this workout
Everything here can be done at home. Tick the equipment you need and add it to your basket in one tap.
Ticked items go to your Lean & Healthy basket. Already have some of the kit? Just untick it.
The workout
Intermediate · about 30 minutes, start to finish.
Warm-up
- Marching on the spot - 60 seconds, swinging the arms
- Bodyweight squats - 10 slow reps
- Arm circles + shoulder rolls - 30 seconds each way
- Hip hinges (hands on hips) - 10 reps to groove the swing
Main workout
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Kettlebell swing
4 rounds x 15 repsDrive from the hips, not the arms - the bell floats up to chest height, back stays flat.
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Goblet squat
4 rounds x 12 repsHold the kettlebell at your chest, sit down between your knees, heels planted.
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Dumbbell floor press
4 rounds x 12 repsLie on the mat, press both dumbbells up, lower until your upper arms touch the floor.
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Bent-over dumbbell row
4 rounds x 12 reps each sideHinge forward, flat back, pull the dumbbell to your hip and squeeze.
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Reverse lunge
4 rounds x 10 each legStep back, drop the back knee towards the floor, push through the front heel.
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Dumbbell shoulder press
4 rounds x 10 repsBrace your core, press overhead without arching your lower back.
Finish with 3 rounds of 20 kettlebell swings, resting only as long as you need between rounds.
Coach's tip
Rest about 60 seconds between rounds. If a weight starts to feel too heavy and your form slips, drop it - clean reps with a lighter load always beat sloppy reps with a heavy one.
More home workouts
Full body
Full-Body Foundations for Beginners
Learn the big movements
Full body
Advanced Full-Body Dumbbell Strength
Strength & power
HIIT
20-Minute Fat-Burn HIIT
High-intensity conditioning
This workout is general fitness information, not medical or personal-training advice. Warm up first, work within your own ability, use a weight you can control with good form, and stop if anything hurts. Check with a qualified professional before starting a new exercise programme, especially if you are pregnant, recovering from injury or managing a health condition. Equipment prices and availability are indicative and confirmed at the secure Shopify checkout.