Optimise your home training with this full-body dumbbell and kettlebell workout from Harvey Lawton, founder of online training platform The Movement Blueprint…
Dumbbell and kettlebell exercises are great options for any workout. But even with the best kettlebells or dumbbells, unless you know how to use your kit effectively, there’s no point.
The following full-body workout features a range of dumbbell and kettlebell exercises, allowing you to get the most out of each piece of equipment while working every muscle in your body.
Dumbbell and kettlebell workout
1a. Single-arm dumbbell press
1b. Single-arm gorilla row
1c. Frontal plane lunge
2a. Kettlebell sumo deadlift
2b. Kettlebell squat to high pull
2c. Banded press-up
3a. Split squat
3b. Suitcase Romanian deadlift
3c. Kettlebell beast drag
Keep reading for full instructions…
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1a. Single-arm dumbbell press
Focus: Shoulders, core
Reps: 8 each side
Rest: Straight into 1b
- From a half-kneeling position, create tension through your trunk and press the dumbbell overhead.
- Aim to finish with your elbow against your ear and control the eccentric (lowering) phase of each rep.
1b. Single-arm gorilla row
Focus: Back, hamstrings
Reps: 8 each side
Rest: Straight into 1c
- From a hinge position, pull the weight up with one arm while maintaining square hips.
- Reset each rep by touching the weight on the floor.
1c. Frontal plane lunge
Focus: Glutes, quads, hamstrings
Reps: 6 each side
Rest: 90 secs
Rounds: 3
- From a standing position, step out into a lateral lunge.
- Control the eccentric portion of the rep and ensure the unloaded leg stays straight.
- From the bottom of the rep, return all the way back up to standing.
Discover the best dumbbell exercises for every body part
2a. Kettlebell sumo deadlift
Focus: Glutes, quads, hamstrings, back
Reps: 10
Rest: Straight into 2b
- Set your stance wider than hip-width apart.
- From here, perform your deadlift.
- At the top, ensure you fully extend the hips and knees.
- Reset each rep.
2b. Kettlebell squat to high pull
Focus: Shoulders, glutes, quads
Reps: 10
Rest: Straight into 2c
- From a squat position with the kettlebell in a low cradle hold, explode upwards.
- When the hips are extended, pull the kettlebell up to chest height, focusing on high elbows.
- Repeat in a cyclical manor.
2c. Banded press-up
Focus: Chest, shoulders, arms
Reps: 8-12
Rest: 90 secs
Rounds: 3
- Cross the band behind your back so that each elbow sits between the band.
- Using the band as resistance, perform regular press-ups.
- Focus on locking out the arms at the top of each rep and keeping your hips level with your shoulders.
3a. Split squat
Focus: Quads, glutes
Reps: 8 each side
Rest: Straight into 3b
- From a split stance, load over your front leg and drive your knee over your toe, keeping your heel on the floor.
- Lean forward into the movement and imagine trying to match your torso angle to your shin angle.
- Execute with a controlled tempo.
3b. Suitcase Romanian deadlift
Focus: Hamstrings, back
Reps: 6 each side
Rest: Straight into 3c
- Hold the kettlebell slightly away from one side of your hip.
- Perform each rep as a single rep with a small reset on the floor.
- Don’t allow rotation through the hips or torso.
3c. Kettlebell beast drag
Focus: Shoulders, core
Reps: 12 alternating
Rest: 90 secs
Rounds: 3
- From a table-top position (on your hands and knees), hover your knees around an inch off the floor.
- Maintain square hips and shoulders.
- With each rep, drag the kettlebell from outside one hand, across to the other.
Be sure to cool down and stretch after completing this dumbbell and kettlebell workout.
