Bob Harpers Kettlebell Workout Moves and Review

Even though it was Super Bowl weekend, I busted busy with some great workouts at home.

We had snow on Saturday so I did not go to the gym and Yoga was canceled. So here are my workouts and I kept my food pretty good except for goldfish crackers in chocolate.....who knew?


Sunday:

Workout - Step w/3lb weights & Zumba
Time of workout = 60
Cals burned = 290

Today was cardio:
30 min step w/3lb db
10 min Jog square w/leg lifts and J rope
20 min Zumba
20 step ups on bench


Saturday:
I thought I would detail this out for you so you can get a better grip of a 50 min Kettle bell workout and how you may need 2 size bells. This workout to me I rate = 10
This workout is worth the money, get it.

My favorite moves were the MODIFIED Turkish get up (as that is hard enough but a great starting point)
Second - the pass though lunges with the bell under your leg as you lunge
Third - the open and close leg as you swing
Fourth - the stretch at the end where you place your hand behind you like a yoga move

Also his 30 min Shred is very good, and nice for a split workout.

Bob Harper Inside Out Kettlebell Cardio Shred (12lb & 20lb Kettlebell) 50 & 20 min Zumba
Time of workout = 70 min
Wt = 124
Cals burned = 352

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15

Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L
Pop up cleans - 15
Squat w/shoulder press - 10
Windmill w/bell overhead reach for ankle w/feet wide - 10
Burpees - 15
High knees -20
Squat w/shoulder press overhead reach for ankle w/feet wide - 10
Burpee -15
Swings -20
Squat w/shoulder press overhead reach for ankle w/feet wide - 10
Swings - 20
High knees 20

Alt forward lunges R and L
Alt lunge R and L w/bell pass under leg - 35
Snatch w/shoulder press R - 15
Swings - 20
Alt lunge R and L w/bell pass under leg - 35
Crab lifts w/single leg lift R and L - 10x10
Modified Turkish roll up - 10 L
Crab lifts w/single leg lift R and L - 10x10
Modified Turkish roll up - 10 R

Lunge forward hold bell at side L - 10
Lunge w/ wood chop L - 10
Lunge forward hold bell at side R - 10
Lunge w/ wood chop R - 10
Swings - 15
Clean and press L - 5
Clean and press R - 5

Swings - 15
Alt swings - 30
Snatch L - 5
Snatch R - 5
Close grip push up -15
One arm row R w/opp leg out w/leg lifts R & L - 15 x 2
High knees - 20
Burpees - 15
Arm stretches
Round out back

Core:
Crunches - 20
Knee up crunches - 20
Twist w/bell sitting - 20
Straight leg crunch 1/2 w/overhead press - 20
Oblique bicycle crunch twist - 20
Fast bicycle - 20
Hold bicycle pulse - 20 sec each side x 2

Cool down;
Hug knees to chest
Single leg stretch R and L
Back rolls
Single leg forward bend sitting
1 leg bent in reach arm on straight leg other arm reach behind you
Squat down
Standing forward bend
Shoulder back stretch
Overhead reaches
Forward reach out stretch

NO EXCUSE I MAKE IT HAPPEN!

Kettlebell Workout

This is NOT my new hair color (old pic), that will be later this week it is now a lovely RED.

I had a wonderful after workout smoothie:
1/2 banana
2 scoops Apd Whey Vanilla - since it was on sale buy one get one 1/2
1 cup water

Breakfast today 2 hrs later
1/2 c rolled oats
1 tsp cinnamon
1/2 c low fat cottage cheese

I feel like a Million bucks being back on my normal track and hope you do too!

Workout - Bob Harper Kettlebell
Time of workout = 30 min
Cals burned = 75

30 minute Kettlebell Basics Body Shred Workout
With 25lb Kettlebell

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

Balance
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

FYI.....Down 2lbs

NO EXCUSE I MAKE IT HAPPEN!

Kettlebell Workout Part 2

Lets hope this motivation kicks in next week more then this week.

I will take my Rachel Mac pic challenge in the morning and post. Who knows how many treats will be at the office today and my boss already gave me my gift of chocolate from Godiva.........yum.

Todays smoothie - I don't recommend [chocolate and pinapple don't mix yuck]

1 c tidbit pinapple chunks
1 c water
1 scoop caisen whey chocolate

(I did switch back and forth from the 12lb to 20lb Kettlebell on this workout)

Bob Harper Inside Out Kettlebell Cardio Shred
Mood - Yipee
Time of workout = 5 min warm up + 30 min workout w/ 15lb & 20lb Kettlebell
Wt = 124
Cals burned = 100

Body Stats:
WT = 124
BF% 24.2
BMI 21.3

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L

Pushups 15
Burpess 15
High knees 1 min
Alternating Lunges pass bell under legs

Snatch R & L
Snatch w/overhead press R & L
Snatch w/overhead press to triangle R & L

Pushups 15
Burpees 15
High knees 1 min

Front swings
Squat to pop up R & L

NO EXCUSE ONLY I MAKE IT HAPPEN!

20lb Kettlebell Workout

I got my 20lb Kettlebell and looooove it!

Why?
1. the wide handle
2. the vinyl cover
3. cool blue color
4. shape

I really feel a difference when using this VS my regular vinyl covered bell, it really is more comfy and safe feeling.

Today's smoothie:
1 cup skim
1 scoop vanilla whey
1/2 scoop casein
1/2 banana

I did drop down to my 12lb bell a few times just because I am still sore and did not want to hurt my back. This is a great workout, if anyone has it let me know what you think.

Today's workout:
Bob Harper Inside Out Kettlebell Cardio Shred
Mood - Yippee
Time of workout = 5 min warm up + 20 min workout w/ 20lb Kettlebell
Wt = 124
Cals burned = 75

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out [these are fun and different]
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Row lunge x 15 R & L

NO EXCUSE I MAKE IT HAPPEN

Bob Harper Kettlebell Cardio Shred Review

I am giving this workout a 9 so far. Since I have not made it through the entire workout yet, I will know more and will post my thoughts when completed.

Worth the money = yes.

I think if you have any shoulder issues, I would not go over the 20lb bell. As a matter of fact that is what Bob was using, not the 25lb.

Last night I did my teeth whitener and my teeth are feeling it today...wow sensitive. But whiter yeah!

I also caved and had some Lays chips and 3 small chocolates. I am not sure if I was bored or just having a sweet salty thing going on. *SIGH

Today I weighed in at 124 and I did part 2 of the Kettlebell workout with my 12lb Kettlebell.

I looooved it. He explains things very well, but the over head moves are very hard at 25lb so I used my lighter bell on that and the heavy 25lb bell on the swings.

To order this workout or his Kettlebells:
http://gofit.net/

Bob Harper Inside Out Kettlebell Cardio Shred
Mood - thrilled
Time of workout = 25
Wt = 124
Cals burned = 100

Warm up:
Arm stretches over head
Forward bend
Runners stretch
Straight leg stretch
Sumo squat w/shoulder touches to knees
Open leg forward bend

Work out:
Squat touch kettlebell
Dead lift
Squat w/upright row
Swings R then L
Swings R bring leg in step out
Swings L bring leg in step out
Single arm R x 4
Single arm L x 4
Switch arms x 2 swings
Switch arm singles
Double arm swings 4
Bell on ground between arms pushups - 15
Row lunge x 15 R and L
Swings 15
Bell on ground between arms pushups - 15
Lunge Rows 2 x 15 R & L



Bob Harper (Part 2)
Time = 25 min
Cals burned = 100

Workout cont.:
15 swings
10 Pop snatch swings (R)
10 Squat single straight arm lift (R)
10 single arm windmill (triangle) (R)
15 burpees
15 high knees double time

10 Squat to windmill (triangle) (L)
15 burpees
15 swings
10 Pop snatch to windmill (triangle) (L)
15 swings
20 high knee singles
10 alt lunges
15 alt lunges w/kettlebell pass thru under leg (R)
Pop and snatch w/shoulder press (R)
Pop and snatch w/shoulder press (L)
15 swings - 25lb
15 alt lunges w/kettlebell pass thru under leg (L)
10 crab bridges
10 crab bridges w/single leg lift (R) + (L)
Modified turkish get up

NO EXCUSE I MAKE IT HAPPEN!

Bob Harper Kettlebell Workout Review

The new gym studio is almost DONE!

Here is my new TRX suspension system (I have bought 2) and my NEW mirrors. The only section left is the part to build where my desk and files will go and to cover the hot water heater for storage. Tiny house = need storage space!

No problem, I can do that later as I find things free on craigslist to build it with FREE. Oh, I am going to get some fabric to cover the closet area, in white that will really make it look fresh for training 2 people at the same time as I will need every inch I have ;-)

I love it!

Now I can practice my Zumba, its perfect I did it today and I will hang the other TRX along the same beam training one facing one way and the other person facing the opposite BAM!

Check out these balls I got at Walmart at a buck apiece. Yoga mini balls = $8 each

These are the adorable balls I got to do my ball pilates workshop with, and a guy at work let me use his pump tab to let some air out of them now they are puuuuurfect!

They have to have some give to work with them, and I get to do a "mock" class for the Yoga studio owner on December 17th I know she is going to looooove it. (Ok and plus I need the cash lets be real hear)

Now for the Bob Harper Kettlebell news it arrived and I am kissing him here but its hard to kiss and take the picture.


Love it! Came with 2 workouts, 1 is an hour long (the one I am holding) the other 30 mins


25lb Contour Kettlebell and 2 workouts



I only did the 30 minute Kettlebell Basics Body Shred Workout review
Rating = 10++
Good direction explain in detail
Slow motion playback for form on pop ups and cleans
Comfy Bell and handle
Great fast warm up and cool down

The workout I did with 25lb Kettlebell only on the overhead I switched to a 15lb DB
Workout time = 30 minutes

Warm up stretches:
Downward Dog
Side twist
Shoulder stretch with hands on knees
10 regular squats facing a wall - to teach you form

The workout:
10 squats
15 swings
10 row up with squat
6 single arm swings
10 upward row
10 swings
30 sec jumping jacks
10 -1 arm swings R & L
5 - single arm x 2
20 alt swings
10 pop ups
5 halos x 2 direction
5 twist pop up cleans x 2
3 clean press x 2
10 swings

Balance part of the workout:
5 single leg rows x 2

Stretch
Round out back
Open chest with hands on hips

7 Balance row single leg x 2

Stretch
Forward bend
Open chest stretch hands on hips

5 overhead triangle x 2 (I had to use a 15lb db this was too hard)
5 low hand triangle x 2 (again 15lb db modify)

10 upward rows
20 front swings

Cool down stretches
Hands on leg forward hamstring stretch
Back clasp stretch

Worth the money........Loved it! Still have to try the other workout dvd then will post moves on that too.

But if your not sure which size to buy, go heavy and use your db for parts you can't do. Simply because you are using momentum here. My other Kettlebell is a 12lb vinyl wrapped as well, and I could have used it for the over head but it was downstairs and I was to lazy to get it. NO too PUMPED to do the workout.

I must admit, I do want to order the 20lb as well they are that GREAT.

Workouts:

Sat at the gym - Cardio

Elliptical - 45 mins

Cals burned = 500

2 x 10 standing reverse ab crunches

2x10 hyperextensions

2x10 30lb back extensions

Sunday:

30 min Bob Harper Kettlebell

15 min zumba

30 min pilates ball routine

NO EXCUSE I MAKE IT HAPPEN!

Bob Harpers Kettlbell Workout Bundle

Image: http://www.gofit.net/
I'm super happy I ordered this yesterday and I can't wait to get it in. It is the 25lb kettlebell bundle that I ordered, plus it comes with 2 dvds.

I will be doing a review on this after I get it. It came with FREE shipping too, I am PUMPED!

Here is how to order and the scoop on the specials:
http://store.gofit.net/Specials-s/45.htm

I would love to have the Gravity Bar too, but I am saving for the TRX system and training which is close to $200 just for the system.

Here is the article I did on it and it includes which size kettlebell is right for you:
http://www.examiner.com/fitness-trends-in-st-louis/bob-harpers-kettlebell-workout-bundle

Let me know if you order it.