Kettlebell Sculpted Body is another kettlebell workout by Bob Harper and part of his Inside Out Method series. I really like his kettlebell workouts. This is another good one though I like Kettlebell Cardio Shred better. Nevertheless, they are both excellent kettlebell workouts. Though Bob gives you a different kettlebell workout in KSB, in some ways it is similar to KCS. Primarily that he serves very much as a trainer and focuses on showing proper form much more than he does in his other workouts (other than Skinny Rules). In fact, in KSB he “trains” even more than he does in KCS, so much so that at one point in the workout it slows it down a bit. We are going at a good clip the first 20 minutes of the workout then he moves to the clean and press. He takes a lot of time to demonstrate the proper form of a clean and press—multiple times. Now, this goes on for approx… 10 minutes. Now, you aren’t just standing there, staring at the tv for 10 minutes. You are doing the moves with him most of the time and there are other exercises he throws in there as well, but the primary focus of that 10 minutes is learning how to do a clean and press properly. Once he decides you can do it, the clip of the workout picks up again until the end. Now, if your bell is heavy enough then you may need those breaks where he is talking form since you are doing a lot of overhead presses during this time period.
This is not a total body workout. It is metabolic weight training, but it doesn’t have the level of cardio KCS has. KSB is more strength focused. He does find ways to get your heart rate up—lots of kettlebell swings, mountain climbers, and a cool, new-to-me move called cliff scalers alternated with push ups. One bonus of this workout is that each side of the body is worked evenly, unlike in KCS. However, he relies on Stephanie to count the reps and several times her count was off. So don’t rely on her!
He only has one exerciser with him, Stephanie, and this workout was really wearing her out. I don’t want to be too negative when I relate this. She was using a 15 pound kettlebell just like me and she seemed to be in horrible pain through a lot of this workout. Now, due to the different moves, the 15 pound kettlebell challenged me a lot more than it did in KCS—but I still wasn’t dying. In a lot of Bob’s workouts I am dying right along side his crew members, but not so much in this one. She maybe should have used a 10 pound kettlebell? The 15 pound kettlebell worked for me for many of the exercises, but there were some that I could have gone with a 20. I STILL don’t have a 20 pound kettlebell btw, but not for want of trying. I actually ordered one via an Amazon Marketplace seller—it still has not arrived. I even adjusted my workouts this week, pushing KSB to the end of the week, but it didn’t arrive in time. I am irritated, but that’s the drawback to buying things from Amazon Marketplace. Lots of sellers ship right away and some…? Take their sweet time. **I got home from work today and there was my 20 pound kettlebell, waiting for me. 12 hours too late for my workout.
Kettlebell Sculpted Body is 49 minutes long; 5 minute warm up, 37 minute training time and 7 minute stretch.
Squats
Squats with upright rows
Upright rows
Kettlebell swings
Put kettlebell down
Plie squats
Grab kettlebell
Kettlebell swings
Put kettlebell down
Pushups
Grab kettlebell
Kettlebell swings
Put kettlebell down
Pushups
Jumping jacks
Push ups
Grab dumbbell
Transfer hand position from bell to horn; start squatting while continuing the transfer
Halos
While in static squat, press kettlebell in front of you; then hold it straight out in front of you isometrically
Kettlebell swings
Suitcase swings
Put kettlebell down
Cliff scalers alternated with pushups
Grab kettlebell
Clean
Press
Clean and press
Kettlebell swings
Put kettlebell down
Cliff scalers alternated with push ups
Mountain climbers
Grab kettlebell
Clean and press
Kettlebell swings
Put kettlebell down
Cliff scalers alternated with pushups
Mountain climbers
Grab kettlebell
Alternating front lunges
Bicep curls
Twists (core work)
Windmill
Put down kettlebell
Alternating knee raises while touching elbows to opposite knees
Grab kettlebell
Windmill
Twists
Put down kettlebell
Alternating knee raises while touching elbows to opposite knees
Stretch
