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Beginner Full Body: Resistance Band Pull Through & Kettlebell Farmers Carry

A 30-minute full body session at beginner level. 9 video-guided movements — including Resistance Band Pull Through and Kettlebell Farmers Carry — using bodyweight, dumbbells, kettlebell, resistance band. Follow along with demo clips, timed rests and set logging.

30 min 9 exercises

The workout

  1. 1

    Resistance Band Pull Through

    3 × 12

    Stand over a band anchored behind you, hinge hips back, then drive hips forward to stand tall. Works glutes and hamstrings.

  2. 2

    Kettlebell Farmers Carry

    30s

    Stand tall holding a kettlebell in each hand, shoulders back and down. Walk with short, controlled steps. Works grip, core, and posture.

  3. 3

    Floor Hyperextension

    3 × 15

    Lie face down, hands behind head. Lift chest and thighs off floor, squeezing glutes and lower back. Works glutes and lower back.

  4. 4

    Dumbbell Seated Lateral Raise

    3 × 12

    Sit tall, hold dumbbells at sides. Raise arms out to the sides until elbows reach shoulder height. Works lateral deltoids.

  5. 5

    Dumbbell Front Raise

    3 × 12

    Stand or sit tall, hold dumbbells in front of thighs. Raise arms forward until parallel to the floor. Works anterior deltoids.

  6. 6

    Dumbbell Lying Rear Lateral Raise

    3 × 12

    Lie face down on a bench, dumbbells hanging. Raise arms out to the sides, squeezing shoulder blades. Works rear deltoids and upper back.

  7. 7

    Lying Leg Hip Raise On Floor

    3 × 15

    Lie on your back, knees bent, feet flat. Drive through heels, lifting hips towards the ceiling. Works glutes and hamstrings.

  8. 8

    Lying Floor Abduction Adduction

    3 × 15

    Lie on your side, bottom leg bent. Lift top leg straight up, then slowly lower. Works hip abductors and adductors.

  9. 9

    Lying Ab Hold

    25s

    Lie on your back, lift head, shoulders, and legs slightly off the floor. Keep lower back pressed down. Works core stability.

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Exercise guidance is educational only. Adjust to your fitness level and any injuries, and consult a qualified professional before starting a new program.

More workouts to try

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