20 Minute Dumbbell & Kettlebell Workout | Joe Wicks Workouts

What is discussed, and when

1. 0:00 – 5:00: kettle bell, dumbbell, Body Coach app, Body Coach TV
2. 5:00 – 10:00: dumbbell, kettle bell, shoulder press, high plank
3. 10:00 – 15:00: kettle bell, dumbbell
4. 15:00 – 20:00: dumbbell, shoulder press, goblet squat, high plank
5. 20:00 – 21:22: Body Coach app

Notable quotes from "20 Minute Dumbbell & Kettlebell Workout | Joe Wicks Workouts"

• Hello again and welcome back to the Body Coach TV. My name is Joe and this is a 20inut dumbbell and kettle bell strength workout. You need one pair of dumbbells, one kettle…

  about kettle bell · at 0:12

• Bell. That's a 20 kilos. Quite tough that one for me. Next up, we've got dumbbell shoulder press. So, one in each hand. Press up. Elbows come wide.

  about shoulder press · at 5:40

• Oh, really feel that in my upper back and my lats. Okay, next up we're going down into a high plank.

  about high plank · at 7:40

• It's all good. We're trying to get deep in that goblet squat. And up.

  about goblet squat · at 15:06

Who and what is mentioned in this episode?

People

• Joe Wicks — Person · 5 mentions

Companies & orgs

• Body Coach app — Company · 2 mentions · first at 0:05
  Transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today.
• Body Coach TV — Company · 1 mention · first at 0:12
  Hello again and welcome back to the Body Coach TV. My name is Joe and this is a 20inut dumbbell and kettle bell strength workout. You need one pair of dumbbells, one kettle bell. I've got 10 exercises.

Products & tech

• kettle bell — Product · 12 mentions · first at 0:16
• dumbbell — Product · 11 mentions · first at 0:16
  Hello again and welcome back to the Body Coach TV. My name is Joe and this is a 20inut dumbbell and kettle bell strength workout. You need one pair of dumbbells, one kettle…

Concepts & topics

• shoulder press — Concept · 4 mentions · first at 5:46
• high plank — Concept · 2 mentions · first at 7:46
• goblet squat — Concept · 1 mention · first at 15:08

Full transcript with timestamps

0:00 The secret to your fat loss transformation comes down to home workouts and home cooking. That is why the Body Coach app has been so successful for so many people. I know you can do this. So, come and join me and take on the Body Coach app today. Hello again and welcome back to the Body Coach TV. My name is Joe and this is a 20inut dumbbell and kettle bell strength workout. You need one pair of dumbbells, one kettle bell. I've got 10 exercises planned. The timer is set for 40 seconds of work, 20 seconds rest. I've got 10 moves. move. We're going to repeat twice. It's a 20-minute workout in total. The first exercise is a kettle bell swing using obviously the kettle bell. We're going to grab that kettle bell, both hands. We're going to hinge from the hips, drive through using the hamstrings and glutes, really activate those posterior chain muscles. 40 seconds on that. We then put the weight

0:45 down and pick up the dumbbells for our first dumbbell exercise. So, are you ready? We're starting in 10 seconds time. Nice strong kettle bell swings. Here we go. In five, four, 3, two, one. Let's go. So, 40 seconds, hinging from the hips, using those hamstrings and glutes to create that momentum. That's it. Lovely. So, just bring it up to eye level. Keep squeezing. Very good exercise for activating your glutes this one. Keep that nice strong spine, neutral back. Squeeze. Thrust those hips forwards. Good. So, just soft bend in the knee and drive that kettle bell.

1:26 Okay. Final 10 seconds, then we rest. Come on. Wake him up. Wake the muscle up. Three, two, one, and rest. Lovely. Right. So, kettle bell down gently down on the ground. Next up, we're going to do dumbbell thrusters. That's one dumbbell in each hand. We're going to wrap them up in the shoulder sort of front rack position. We squat down. As we come up, drive the dumbbells up. You ready? Here we go. 40 seconds. So, squat low, drive up. Take your time. Squat down low. Drive the dumbbells up. Give me 40 seconds on this one. [sighs] It's a full body workout today. Working all the major muscles.

2:16 Lovely. Take your time. Control these movements. Good form is important. [sighs] 15 seconds.

2:27 [sighs] Push up. Last 10. Drive those arms up. [sighs] Okay, one more rep. Last one. [snorts] And relax. Ow. Okay, dumbbells down. Next move, we're using the kettle bell again. This is number three. Hold it in this sort of position here. And we're going to step back into a reverse lunge. Okay. So, all center the legs. Off we go. So, take one leg back. Back to the center. Keeping that kettle bell nice and close to the body. Slow reps again. We're not in a rush here. I want good form. Oh, I'm wobbling. Just said that. I'm wobbling.

3:13 Balance. Good. Take your time. Hold that kettle bell close to the body. Step back. Drive through the front foot to stand up tall. [sighs] Okay, last couple of reps. Step back. Drop the back knee right down towards the floor if you can. And up. Okay. And rest. Brilliant work. Next up, number four, we're going to do bicep hammer curl. So, one dumbbell in each hand. I'm using a pair of 10 here today. So nice kind of all all round sort of weight for me. So from the side, hammer curl up and down. Off we go. So no rotation, just a straight up curl. Okay, hammer.

4:04 40 seconds on this one. Brilliant stuff. Keep it going. So hopefully you like my YouTube videos. You can hit the subscribe button if you do. I post a new workout every week. Um, hit the notification bell. you'll be notified of the workout when it goes live every Sunday. Okay, 20 seconds left. Hammer curl. Working the biceps. Form and control with these. Okay, so slowly control on the way down and on the way up. You got another 10 seconds and we're back in with that kettle bell for exercise number five. Remember, it's a short session. It's only 20 minutes long. Last one and relax. Good.

4:40 Dumbbells down on the ground. Next up, we've got some goblet um goblet squats. So using the kettle bell, we're going to have the kettle bell nice and close to our chest. So we hold it like this. Feet on the ground. Sit down nice and low. Again, control the movement. Stand up. Are you ready? Let's go. 40 seconds on this. It's not a rush. I want good controlled reps. Brilliant. Sit low. Drive through the heels. Nice tempo. Stick with this tempo. Look slowly down. So two seconds down. Two seconds up. 20 seconds on the clock. [sighs] We do this walk up two rounds in total. Okay, 20 minutes. You got 10 moves and we go straight back through. [sighs] 10 seconds.

5:34 [sighs] Okay, final rep. Up and relax. Ouch. Okay, down we go with a heavy kettle bell. That's a 20 kilos. Quite tough that one for me. Next up, we've got dumbbell shoulder press. So, one in each hand. Press up. Elbows come wide. Targeting shoulders. Here we go. In 5 seconds time, dumbbells up. Let's get strong shoulders. Ready? Okay. So, press up. One and down. Good. Controlled reps. Slow tempo. This is our sixth exercise. Six of 10. Then we go around for number two. [sighs] Elbows come nice and wide so there's no bounce. Strict shoulder press. Halfway through. 20 seconds left.

6:22 It's hard. Hope you had a good Christmas and New Year. This is the first foot workout I'm filming in 2026. Okay, 10 seconds. Give me two more reps. [sighs] Last one. Strongest rep yet. The hardest one. Recover. Ouch. Okay, number seven. We're going to go a kettle bell swing, but we're going to go right up with it. So, a high kettle bell swing. So, same technique except I want I want to see you sort of like really pull it up. Okay. Open up the lats. Get that full range of motion. Off we go. 40 seconds on this. [sighs] Good. Swing and pull. So you got to swing pull.

7:16 [sighs and gasps] [sighs] Relax is hard. Heavy weight for me. Last few seconds [sighs] and rest. Oh, really feel that in my upper back and my lats. Okay, next up we're going down into a high plank. High plank position. [sighs] It's hard. I'm going to drag if we can drag the dumbbells through. So, like this. You drag it through to the right. Drag it through to the left. Again, challenging the core a little bit. [sighs] Pull it through. Keeping that back nice and straight and across. Oh, that's hard. Keep it going. 20 seconds on the clock. So, drag the weight through. Drag it across. Drag the weight through. Keep going. [sighs] Final few seconds.

8:35 One more rep on each side. and recover. Brilliant start. That's a hard exercise that shoulder tied after the swings. So, next exercise, we've got a single dumbbell kettle bell. Sorry, dumbbell front squat. Just hold it like this. We just squat down. Stand up. So, dumbbells in the right hand. Off we go. 40 seconds. Dumbbells in the right hand and we're front squatting. Okay, keep it going. Keep it going. We got 40 seconds on this side and 40 seconds on the left side. How low can you get in these squats? Get down low. Brilliant. 20 seconds to go.

9:20 Let me switch sides. Ah, [sighs] it's hard on the shoulders. 15 seconds. Okay, sit low. Stand [sighs] up. Last 10. Come on. Strong front squats now. Give me one more rep after this last one. Plus one down. Up. Ow. Quite very shoulder heavy. Really shoulder heavy. Same again. Left side. Yeah. That's This is the end of our first round. Then we go back through. Yeah. So dumbbell in the left hand. Front leg position. Let's go. 40 seconds. Nice tempo. Good. Drop in low as you can. Sit into the heels. Stand up tall. This is number 10 of 10. We go back through for the swings. Just the low swings, eye level swings.

10:19 [sighs] Come on. Down and up. Down and up. Stay strong. Come. These are high reps. High rep sets. We're using heavy weights. 10 seconds. [snorts] Last squat. Final rep. Okay, that's a brilliant start to the workout at the halfway point. Have a quick drink. We haven't got a long rest. We're going back in with the swings where we're just going to swing up to eye level. We're not going up for the high ones. 40 seconds coming up. Are you ready? We go again. Let's go. Okay, so swing. Get that momentum. Use those hamstring and glutes.

11:08 [sighs and gasps] I do love this exercise. It's very effective. Come on. Use the glutes. [sighs] Swing. [sighs] Final 15 seconds on the clock. [sighs] Keep pushing. Five. Four. Three. Powerful hips. Two. One. [sighs] Really felt that set. Yeah, gloops got tired. Next up, we got the dumbbell thrusters. One dumbbell on each hand. We come down. We drive up. I know this is getting tough now. It's getting much harder. Both dumbbells. Squat down low. Come up. Drive the dumbbells up. Squat down low. [sighs] Thrust those dumbbells up. Good. Come on. 40 seconds on this.

12:15 I'm not dropping down really fast. I'm really trying to slow that tempo down. More time on attention. Making the muscles work a bit harder. Come on. Down and up. Push through the heels. Down and up. [sighs and gasps] Okay, one more good rep. Ready? Slowly down. Drive up and relax. [sighs] Okay, legs are burning now. Heart rate 165. We're building it up. Number three, kettle bell lunges. So again, about kettle bells close to the chest. Nice and close. Hold like this. Step back. Okay. Drop down. Feet together. Take your time. Get as low as you can. Keep that chest back. Shoulders up. [sighs] Strong.

13:16 Legs are very tired already. Nearly there. Keep that C close to your body. Hug the weight. Final 10 seconds. Down low. Push through. Come on. One more on each side. And relax. [sighs] Every muscle in your shoulders and upper back. Sort of working there to drop that weight going to really engage those muscles. Next up, hammer curls. One dumb on each hand. We're hitting the biceps. Are you ready? Here we go. So, hammer curl and down. This is number four of 10. Doing really well. Good little workout though. 20 minutes. It's solid. It's short. Very little rest.

14:13 Getting loads of work done in a short amount of time. It's enough for the day. Okay. Come on. 20 seconds of work and then we're going to go into those goblet squats. [sighs and gasps] Keep it going. Hammer curl and down. Biceps are working now. Last 10 seconds. Doing really good. Strong. You're stronger than you think. In five, four, three, two, and one. Rest. Okay, goblet squats. So, it's with a kettle bell close to the chest. We squat down nice and low for 40 seconds. This is number five. Okay. Five or 10. We're almost there. Right. Have you get up well if you can. [clears throat] Close to the chest.

15:00 Okay. Right. Feet on the ground. Get nice and level. Sit down low. Stand up. It's all good. We're trying to get deep in that goblet squat. And up. [sighs] Down we go. Okay, 25 seconds to go. We got the shoulder press coming up. [sighs] Slow, slow, and controlled. Don't rush down. Slowly down. Good. The more you control this, the better, right? Less chance of injury, more stability. [clears throat] Okay, give me one more rep. It's very, very quad dominant. these big muscles of work today. Next up, we got the shoulder press number six. Press above the head. You ready? One dumbbell on each hand.

15:57 Here we go. Big set now. Okay, elbows out wide. Press up. Hitting those deltoids. Don't know if I'm going to do 40 seconds of these. I'll try my best. I might have to stop a bit sooner. Yes. It's feeling hard. [sighs and gasps] Halfway. 20 seconds left. I'm doing three more reps. [sighs] Got to stop here, I think. Yeah. Keep going if you can. 8 seconds on the clock. 8 seconds. 5 4 3 two and one. So, I stopped a bit soon there because I knew my form I would have been arching and probably bouncing that stopped there. That's fine though. Next up, this was hardest time for me. It's the high kettle bell swing. We're going to try and get that pull up. Pull it up. You ready? Here we go. High kettle bell swing. Okay. So, we swing. Pull up.

17:05 Good. Get that nice high pull up. [sighs] Come on. Open up those lats. I'm not going to last a minute later. So, I'm not lost 40 seconds. It's 15 to go. It's 20's done me in. Okay, last few seconds. Come on. Get a couple more intro. rest. Wow. Okay, three more moves. Found that hard. Got the high plank drag through. So, dragging that dumbbell through the gap. Yeah. So, one dumbbell here in a high plank position. We drag it through to the right, drag it through to the left. So, really keeping that plank engaged. No arching in the back. Keep the bum down. Pull it through.

18:13 [sighs] Right breather. Keep going if you can. There's 20 seconds left. It's really d my shoulders in. Okay, last 15 seconds. Come on, Joe. Pull it through. Pull. Pull it through. Final two exercises coming up. And we've done our workout. We're done. In three, in two, one. Ah, brilliant effort. Last one then is a single arm front squat. Okay, so it's one dumbbell in the right side for 40 seconds, one down on the left side. Getting there. Right up on our feet. So, front leg position, squat down low. Let's go. Squat down. Stand up. Squat down. Stand up. Good. Strong legs. Come on. Strong legs. Nice form. Nice control.

19:15 [sighs and gasps] Good. Down as low as you can. Stand up tall. 20 seconds on the clock. Down and up. Down. Good. [sighs] Shoulders are so tired. Okay, final 10 seconds. Down low. Drive up. Come on. Last one. And relax it out. I'm putting up there for a sec. Quick drink. 40 seconds on the left side. Workout complete. Going again in 10 seconds time. Done really well. It's been a good session. Quite intense. These weights have challenged me. Pick the right weights today. Okay, let's go. So, squat low, stand up tall, keeping that core engaged, arm out to the side if you want, just don't don't put your hand over this and cheat. Really trying to stay free of that other leg. Okay, [sighs] you got 20 seconds to go. Down low. Come on. [sighs] Last 15. Sit. Stand. Sit. [sighs] Stand.

20:32 Come on. Okay, one more rep to get ready. Last one. Down. Slow. Pause. Drive up. I'm very happy with that workout. Really short amount of time, but we've done loads of work. Really good effort. Thank you for joining. If you enjoy that, please do hit subscribe. I'm out of breath. And if you want more support and guidance this year, I've got an amazing app called the Body Coach app. You can get your meal plans, tailored nutrition, a monthly program of different workouts and challenges, which you'll love. So, if you enjoy my energy and you enjoy this workout, go and check out the bodycoach.com. Give it a go. It really is amazing. It's changing lives. But well then, have a great day. Lots of love to you all and I'll see you very soon. Take care.

Questions about this episode

What is discussed in "20 Minute Dumbbell & Kettlebell Workout | Joe Wicks Workouts"?

In order: 0:00 kettle bell, dumbbell, Body Coach app, Body Coach TV; 5:00 dumbbell, kettle bell, shoulder press, high plank; 10:00 kettle bell, dumbbell; 15:00 dumbbell, shoulder press, goblet squat, high plank; 20:00 Body Coach app.

What is mentioned in this The Body Coach TV by Joe Wicks episode?

8 people, works and ideas are mentioned, including kettle bell, dumbbell, Joe Wicks, shoulder press, Body Coach app, high plank. Each one on this page links to its own page with every episode that mentions it.

How long is "20 Minute Dumbbell & Kettlebell Workout | Joe Wicks Workouts"?

The episode runs 21 min; the transcript is about 2,692 words in 24 timestamped sections.

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