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

Written workout instructions for a kettlebell and dumbbell workout.

Table of Contents

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

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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.

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