Quick, At-Home Kettlebell Workout

Confession: the first time I ever used a kettlebell, I did it wrong. Very wrong. The following day I woke up with such an achy sore back that I didn’t think I’d be able to get out of bed. I eventually hoisted myself out of bed and spent the next few days babying my back. All because I didn’t take the time to understand how to do kettlebell swings correctly.

Fast forward to eight years later. Yesterday I woke up after doing a kettlebell workout, and I was SO SORE. But, unlike the first time, this was the right kind of soreness. I had done a challenging kettlebell/dumbbell workout (with the correct form), and my body was recuperating.

I created the following kettlebell/dumbbell workout, so you could also experience a challenging workout. (No kettlebell swings included!)

If you don’t have kettlebells, use one dumbbell instead of the kettlebell for this workout. If you have questions, feel free to send me a note through my contact page!

Workout:

10 Goblet Squats Holding Kettlebell

12 Kettlebell Glute Bridges

12 Push-ups

12 Single-Leg Kettlebell Deadlifts (per leg)

12 Kettlebell Bicep Curls + Shoulder Presses

20 Kettlebell Pass-Through Lunges

12 Kettlebell Overhead Triceps Extensions

Changing up Your Workout: Pyramid Format

Changing up the format of my workouts is a necessity. If I begin to get bored, I lose all motivation to exercise. Not only does changing up your routine help combat predictability, but it also helps strengthen different muscles and avoid overuse injuries. 7 Reasons to Switch Up Your Workout | One Medical

Changing up a routine can involve trying a new activity or switching the format of your existing exercise. I do a lot of interval strength training workouts and get tired of doing circuits or supersets. So, I switch it up by doing an As Many Rounds As Possible (AMRAP) workout or ladder workout.

The workout below is another one to try: the pyramid workout. You start with a low number of reps and increase each set until you reach your desired maximum. Next, you work backward, repeating the sets until you are where you started.

It’s a challenging workout – with a different format! Give it a try and let me know what you think. If you liked this format, I have another pyramid workout that’s fun to try.

Pyramid Workout:

Set #1

5 Push-ups

5 Squats + Bicep Curls

5 Deadlifts with Dumbbells

5 Renegade Rows with Dumbbells

5 Dumbbell Triceps Kickbacks

5 Squat Jumps

Set #2

10 Push-ups

10 Squats + Bicep Curls

10 Deadlifts with Dumbbells

10 Renegade Rows with Dumbbells

10 Dumbbell Triceps Kickbacks

10 Squat Jumps

Set #3

15 Push-ups

15 Squats + Bicep Curls

15 Deadlifts with Dumbbells

15 Renegade Rows with Dumbbells

15 Dumbbell Triceps Kickbacks

15 Squat Jumps

Set #4:

10 Push-ups

10 Squats + Bicep Curls

10 Deadlifts with Dumbbells

10 Renegade Rows with Dumbbells

10 Dumbbell Triceps Kickbacks

10 Squat Jumps

Set #5:

5 Push-ups

5 Squats + Bicep Curls

5 Deadlifts with Dumbbells

5 Renegade Rows with Dumbbells

5 Dumbbell Triceps Kickbacks

5 Squat Jumps

Full-Body Dumbbell Workout in 20 Minutes

I have always been a person who likes to “go hard and be done” when doing workouts. I would much rather do an intense, 20-minute workout than 40 minutes of working out with multiple breaks. Both methods are great - I’m just usually strapped for time.

This workout is a great one for those days when you only have 20-30 minutes to spare.

You only need dumbbells for this workout, but if you don’t have any, grab some cans of soup or Gatorade bottles. Anything that will give you some resistance.

The main portion of this workout is two, seven-minute As Many Rounds As Possible (AMRAP) sections. You will set your timer for the designated amount of time and go through the circuit as many times as you can before your timer goes off.

I like to write down how many rounds I completed on each section, so I can use it as a benchmark for the future.

If you like AMRAP workouts, try some of the ones on my site:

“No Time to Exercise” 20-Minute AMRAP Workout

Full-Body AMRAP Workout

20-Minute AMRAP Workout

Workout:

Circuit #1:

10 Squats

10 Skaters

10 Jumping jacks

Repeat a total of three times.

Circuit #2: (Set your timer for 8 minutes - complete AMRAP of circuit in that time)

10 Walking lunges while holding dumbbells

10 Single-arm dumbbell row (10 per side)

10 Dumbbell deadlifts

10 Push-ups

Circuit #3: (Set your timer for 8 minutes - complete AMRAP of circuit in that time)

10 Dumbbell bicep curls while holding a static lunge (Make sure you are in a deep lunge in order to work your legs.)

10 Dumbbell lateral lifts + leg abductions

10 Plank alternating leg lifts (10 per leg)

10 Alternating opposite hand to opposite toe crunch

10 Dumbbell triceps kickbacks

HIIT Ladder Workout

I went to the gym this morning for a quick, 30-minute class. The class did what it was supposed to do – it got my heart rate up. However, it was painfully BORING. I kept looking at the clock because I wanted it to be over as soon as possible.

As a trainer, my job is to create workouts that are engaging and “fun” for my clients. They should get a full-body workout but not be watching the clock because they are bored. (Now if they are watching the clock because they are dying from exertion…. that’s a different situation!)

This workout is a one that makes the time fly by. It’s an easy format to follow, but you will find yourself distracted because you are trying to complete it. I also like it because this format lends itself to hundreds of combination possibilities.

If you are looking for a quick workout, give it a try.

Ladder Workout:

Circuit #1:

10 Push-ups

1 Deadlift

9 Push-ups

2 Deadlifts

8 Push-ups

3 Deadlifts

7 Push-ups

4 Deadlifts

6 Push-ups

5 Deadlifts

5 Push-ups

6 Deadlifts

4 Push-ups

7 Deadlifts

3 Push-ups

8 Deadlifts

2 Push-ups

9 Deadlifts

1 Push-up

10 Deadlifts

Circuit #2:

10 Surrenders

1 DB Row

9 Surrenders

2 DB Rows

8 Surrenders

3 DB Rows

7 Surrenders

4 DB Rows

6 Surrenders

5 DB Rows

5 Surrenders

6 DB Rows

4 Surrenders

7 DB Rows

3 Surrenders

8 DB Rows

2 Surrenders

9 DB Rows

1 Surrender

10 DB Rows

Circuit #3

10 Skaters

1 Plank Jack

9 Skaters

2 Plank Jacks

8 Skaters

3 Plank Jacks

7 Skaters

4 Plank Jacks

6 Skaters

5 Plank Jacks

5 Skaters

6 Plank Jacks

4 Skaters

7 Plank Jacks

3 Skaters

8 Plank Jacks

2 Skaters

9 Plank Jacks

1 Skaters

10 Plank Jacks

15-Minute Dumbbell Workout For Your Arms

Having a strong upper body is so much more important than just being able to sport enviable arms! Having a strong upper body improves your posture, reduces the risk of injury and helps with flexibility. As with all muscles in your body, participating in resistance training helps strengthen your bones; additionally, strength training helps reduce your risk of osteoporosis.

Often, when I start training clients, they think an individual is either strong in her lower body or upper body. The assumption is made that an individual can only have strength in one of the two areas. The good news is that just isn’t true. You can – and should be – strong in both your upper and lower body. You might naturally have more strength in your lower body, but that just means you have an opportunity to strengthen your upper body!

These are a few exercises that are my go-to upper body strengtheners. If you only have 15 minutes, give this upper body workout a try or tack it on to the end of an existing workout.

If you want more upper body workouts, check out some of my favorites:

10-Minute Upper Body Workouts

5-Minute Triceps Workout

15-Minute DB Upper Body Workout

Circuit 1 – Repeat 3 times:

4 Plank Walk-Outs

10 Dumbbell Rows

Circuit 2 – Repeat 3 times:

10 Push-up Rotations (Into Side Plank)

10 Lying Chest Fly (option: add Leg Raises)

10 Bird Dogs

Circuit 3 – Repeat 3 times

10 Bicep Curls

10 Triceps Kickbacks

10 Scarecrows

TRX & Dumbbell Circuit Workout

Whenever possible, I sneak in a TRX/weightlifting class at my local gym. It’s 30 minutes of non-stop movement designed to work all of your major muscle groups. I like it because I tend to favor some strength training moves more than others, so this class forces me to try alternative exercises.

The class format is challenging – 60 seconds of intensity followed by 15 seconds of rest. I’m not always crazy about the order in which we train our muscle groups, so I created my own version of the workout.

I’m using my TRX at a local park. My son used to be obsessed with swinging and going on slides for hours, so I would sneak in a workout while he played. Photo credit: Nick Krug.

You will train each major muscle group by doing three different exercise movements for 60 seconds. By the time you hit the last movement in the circuit, the muscle group you’re working is usually fatigued! If you don’t have access to a TRX, check out the suggested alternative movements I have listed.

TRX & Dumbbell Workout: 60 Seconds Effort, 15 Seconds Rest

Circuit #1:

TRX Squat Jumps (Alternative movement – Squats or Squat Jumps)

Squats with Dumbbells

Wall Sit

Circuit #2:

Push-ups

Dumbbell Chest Press While Holding a Bridge

Lying Chest Flys + Leg Lifts

**If you have lower back issues, don’t do the leg lift portion - just do the lying chest flys.

Circuit #3:

TRX Single-Leg Lunge (Left Leg) Alternative: Stationary Lunge with left leg in front.

TRX Single-Leg Lunge (Right Leg) Alternative: Stationary Lunge with right leg in front.

Walking Lunges with Dumbbells

Circuit #4:

TRX Row (Alternative: Standing Row using a Theraband)

Standing Dumbbell Row

Renegade Row

Circuit #5:

TRX Glute Bridge (Alternative: Bridge with mini band or weight.)

Swiss Ball Hamstring Curl

Circuit #6:

TRX Bicep Curl

TRX Triceps Extension

Dumbbell Bicep Curl

Triceps Dumbbell Extension

Want to know more about the equipment in this workout? Check out my Home Gym page for more information about this workout’s suggested pieces of equipment.

Ultimate 20-Minute Dumbbell Workout

I wanted to squeeze in a weight lifting workout during a recent vacation. I didn’t know what was available in the fitness room, so I couldn’t plan my workout in advance. After scoping out the equipment, I pulled this workout together. I really liked it, and I felt like it did a good job of hitting the major muscle groups while still cranking up my heart rate.

This workout can be done in your home, at the gym or a hotel fitness center. You just need a few sets of dumbbells, and that’s it! I did 10 reps of each exercise, so it would be easier to remember. However, feel free to add on repetitions or go heavier with your weights!

If you like this workout, check out some of my other favorite dumbbell workouts below:

Arms Are Burning Dumbbell Workout

Feel the Burn Dumbbell Workout

Ultimate 20-Minute Dumbbell Workout:

Circuit #1:

10 Lateral Hops

10 Squat + Shoulder Press

10 DB Deadlifts

10 DB Rows

10 Push-ups

10 Squat Jumps

Repeat for a total of 3 times.

Circuit #2:

10 Side Plank Rotations (per side)

10 Lying DB Skull Crushers

10 Bird Dogs

30 Sec. Up and Down Planks/Plank ups

Repeat for a total of 3 times.