Optimise your home training with this dumbbell and kettlebell workout from Harvey Lawton, founder of online training platform The Movement Blueprint.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

Dumbbell & Kettlebell Workout For Full-Body Muscle – Men's Fitness UK

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.

 

Visit themovementblueprint.co for more training advice and home-workout plans