Last Updated on 11 August 2026 by Greg Brookes
If you own both kettlebells and dumbbells, there is no reason they cannot be used in the same workout.
The 2 tools have different strengths. Kettlebells work particularly well for Swings, Cleans, Snatches, Get Ups and other exercises where the offset load and handle shape matter. Dumbbells are often more convenient for Step Ups, Lunges, Rows and other conventional strength exercises.
The 9 workouts below combine both rather than pretending one tool has to replace the other.
Can You Combine Kettlebells and Dumbbells?
Yes. The important thing is not the equipment label but whether the exercises fit together sensibly. Use each tool for the movement it performs well, choose loads you can control, and progress the exercise difficulty before simply adding more weight.
How to Use These Kettlebell and Dumbbell Workouts
The workouts progress from simpler movement patterns to more technical exercises. You do not need to complete all 9 in sequence, but you should be comfortable with every exercise in a workout before using it under fatigue.
How Heavy Should the Weights Be?
There is no single kettlebell or dumbbell weight that suits everyone. Choose a load that allows you to complete the prescribed repetitions with good control while still leaving a few repetitions in reserve.
The kettlebell and dumbbells do not need to be the same weight. In fact, they usually should not be. Select the load separately for each exercise.
Can You Do Kettlebell Swings with a Dumbbell?
You can perform a hip-hinge Swing with a dumbbell, but it does not feel exactly the same because the weight distribution and handle are different. If you have a kettlebell available, I would use it for Swings. If not, an experienced lifter can use a dumbbell while keeping the same basic hip-hinge mechanics.
Beginner Kettlebell and Dumbbell Workouts
These first 3 workouts use relatively simple movements and build around the Deadlift, Halo and basic lower-body strength.
Step Ups + Deadlifts
- Dumbbell Step Ups: 20 alternating reps
- Kettlebell Single Arm Deadlift: 12 left
- Kettlebell Single Arm Deadlift: 12 right
- Rest 60 seconds
Repeat for 2 to 4 rounds. This is the simplest workout in the series and a good place to learn how the 2 tools fit together.
Squat, Halo + Step Ups
- Dumbbell Jefferson Squat: 12 reps
- Kettlebell Halo: 5 each direction
- Dumbbell Step Ups: 12 left
- Dumbbell Step Ups: 12 right
- Rest 60 seconds
Repeat for 2 to 4 rounds. Move steadily rather than racing between exercises.
Lateral Step Ups + Kettlebell Basics
- Dumbbell Lateral Step Ups: 12 left
- Dumbbell Lateral Step Ups: 12 right
- Kettlebell Slingshot: 10 each direction
- Kettlebell Single Arm Deadlift: 12 left
- Kettlebell Halo: 5 each direction
- Kettlebell Single Arm Deadlift: 12 right
- Rest 60 seconds
Repeat for 2 to 4 rounds. This is a longer circuit, so keep the weights modest the first time through.
Intermediate Kettlebell and Dumbbell Workouts
The next 3 workouts introduce the Swing and Clean and Press, so good hip-hinge and rack-position technique becomes more important.
Swings + Static Lunges
- Two-Handed Kettlebell Swing: 15 reps
- Kettlebell Slingshot: 10 each direction
- Dumbbell Static Lunge: 10 left
- Dumbbell Static Lunge: 10 right
- Kettlebell Halo: 5 each direction
- Rest 60 seconds
Repeat for 2 to 4 rounds. The Swing and Lunges will raise the cardiovascular demand quickly, so do not rush the transitions.
Swing + Rotational Press
- Two-Handed Kettlebell Swing: 15 reps
- Dumbbell Squat and Rotational Press: 10 alternating reps
- Rest 60 seconds
Repeat for 2 to 4 rounds. A short 2-exercise circuit that alternates a powerful hip hinge with a squat-and-press pattern.
Reverse Lunges + Clean and Press
- Dumbbell Reverse Lunge 1 Up, 1 Down: 10 left
- Dumbbell Reverse Lunge 1 Up, 1 Down: 10 right
- Kettlebell Clean and Press: 8 left
- Kettlebell Clean and Press: 8 right
- Rest 60 seconds
Repeat for 2 to 4 rounds. The Clean and Press makes this considerably more technical than the earlier workouts.
Advanced Kettlebell and Dumbbell Workouts
These final workouts use the Turkish Get Up, Snatch, Single-Arm Swing and Deck Squat. Treat them as advanced because of the skill involved, not simply because they feel harder.
Single-Leg Row + Turkish Get Up
- Dumbbell Single Leg Row: 8 left
- Dumbbell Single Leg Row: 8 right
- Kettlebell Turkish Get Up: 1 left
- Kettlebell Turkish Get Up: 1 right
- Rest 60 seconds
Repeat for 2 to 4 rounds. Balance and control matter more than speed here.
Double Lunge + Snatch
- Dumbbell Double Lunge: 6 left
- Dumbbell Double Lunge: 6 right
- Kettlebell Snatch: 10 left
- Kettlebell Snatch: 10 right
- Rest 60 seconds
Repeat for 2 to 4 rounds. You should already be technically comfortable with the Snatch before using it in a circuit.
Cross-Body Press + Swing + Deck Squat
- Dumbbell Cross Body Clean and Press: 8 left
- Dumbbell Cross Body Clean and Press: 8 right
- Single-Arm Kettlebell Swing: 15 left
- Single-Arm Kettlebell Swing: 15 right
- Kettlebell Deck Squat: 5 reps
- Rest 60 seconds
Repeat for 2 to 4 rounds. This is the most complex workout of the 9 and should only be used when each movement is already well established.
Kettlebell Exercise Demonstrations
The following are the kettlebell exercises used throughout the 9 workouts. Each GIF and video is taken from my 52 Kettlebell Exercises library, so you can check the movement before adding it to a circuit.
Single Arm Deadlift
Use this to establish the hip-hinge pattern before progressing to Swings.
Halo
Move slowly around the head and keep the bell close rather than making a large circle.
Slingshot
A simple hand-to-hand movement around the body that works well between more demanding exercises.
Two-Handed Swing
Drive from the hips and let the arms guide the kettlebell rather than lifting it with the shoulders.
Clean and Press
Clean smoothly into the rack before creating full-body tension for the press.
Turkish Get Up
Move deliberately through each position rather than trying to complete the repetition quickly.
Snatch
An advanced ballistic exercise. Master the Swing and Clean before trying to use the Snatch under fatigue.
Single-Arm Swing
The same hip-hinge pattern as the 2-handed Swing with greater grip and anti-rotation demand.
Deck Squat
A mobility-demanding advanced exercise that requires a comfortable deep squat and good control through the roll.
How to Progress the 9 Workouts
You do not need to make every workout harder by immediately increasing the weight. First improve the quality of the movement, then complete the full prescribed repetitions, then add another round if appropriate.
Only after those steps would I consider increasing the kettlebell or dumbbell load. The advanced workouts are advanced because the exercises require more skill, not because you must use very heavy weights.
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Frequently Asked Questions
Can I use kettlebells and dumbbells in the same workout?
Yes. They are simply different resistance tools. Choose the implement that suits each exercise and select the load independently rather than trying to make both weights match.
Can I do kettlebell Swings with a dumbbell?
Yes, if you already understand the hip-hinge Swing technique. A dumbbell feels different because of its shape and weight distribution, so I would still choose a kettlebell for Swings when one is available.
Should my kettlebell and dumbbells be the same weight?
No. Different exercises have different strength demands. Choose a suitable weight for each movement rather than trying to keep the equipment weights identical.
Which workout should a beginner start with?
Start with Workout 1. It combines Dumbbell Step Ups with the Kettlebell Single Arm Deadlift and gives you the simplest introduction to mixed kettlebell and dumbbell training.
I am 52 and have been knocked off my feet over the past few years by anaemia and musculoskeletal injuries. My body needs to lose fat, get stronger, build mobility and flexibility, but I am tired of the toll long, arduous exercise is taking on my body. I wanted simple, time-friendly workouts that suit my needs. I also love kettlebells and full-body movements. In my search, I came across your website due to a free kettlebell exercise download pop-up. I have started these workouts using your advice. I was sceptical at first, especially with the 2-4 days of rest. These are fabulous and very deceiving to the eye. The burn is real; these workouts are no joke. I just completed workouts 1, 2 and 3, which I did for a two-week cycle and will move on to workouts 4,5, and 6. These workouts are helping me train my brain to accept that short, compact exercises are effective. The bonus is that I do not have to go to the gym nor do I need a multitude of equipment. These really help. I will continue to use your workouts, trust the process and follow your advice to see where it takes me on my fat loss and strong body journey. Thank you so very much.
Hello
Thanks for publishing it’s absolutely brilliant!
I just wanted to know can I do Workout 1,2, and 3 on a Monday, Wednesday and Friday? And the same with the other workouts (only once I’m comfortable that I can do the 1,2&3 properly)?
Thanks again for this guide as especially with no gym to go I’ve ended up changing my basement into a mini gym but can only afford dumbells and barbells!
Sure Raman, the workout schedule is flexible. It’s always best to start slowly and build up over time.