This full-body dumbbell and kettlebell workout can be completed with just a dumbbell and kettlebell. Perfect for a sweaty at-home challenge!

Equipment Needed

• 1 dumbbell – suggested weight 35-50 lbs. (20-35 lbs for beginners)
• 1 kettlebell – suggested weight 20-24 kg (16 kg for beginners)

Workout Details

Complete 3 rounds of each part, resting 1 minute between portions. The couplets should be performed “for time” or as fast as possible with good form! Have fun!

Part 1: Complete 3 Rounds:

• 10 dumbbell push press (5 per arm)
• 10 goblet squats

Rest 1 minute

Part 2: Complete 3 Rounds:

• 10 kettlebell swings
• 20 jumping lunges

Rest 1 minute

Part 3: Complete 3 Rounds:

• 10 alternating devil’s press
• 10 bent-over crush-grip dumbbell row

Rest 1 minute

Part 4: Complete 3 Rounds:

• 10 single-arm dumbbell thrusters (5 per side)
• 10 burpees

Workout Tips

• Each 3 round portion is a sprint. Choose a weight that you can move quickly and efficiently. You shouldn’t have to rest during each portion.
• During the 1 minute rest, don’t lie or sit down. Keep moving with gently walking to help your heart rate come back down.

Scaling & Equipment Options

• Beginners can reduce each portion to 2 rounds or increase the rest periods to 2 minutes.
• For a more difficult workout, use 2 dumbbells instead of one for the push press, devil’s press, row and thrusters.
• Another option for a more challenging workout, would be to double the reps of the push press, kettlebell swings, rows and thrusters (20 each).
• Workout can also be performed with a barbell for the push press, thrusters and rows and to use front squats instead of goblet squats.
• Entire workout can also be performed with 1 kettlebell if that’s all you have.

More Workouts to Try

• 20-Minute Dumbell Metcon
• 30 Minute Dumbbell EMOM
• Single-Arm Dumbbell Workout
• 25-Minute Burpee and Kettlebell EMOM
• Kettlebell and Barbell Conditioning Workout