Welcome to the Bells Up Studio program, 365 Moderate (Intermediate/Advanced Level)!
This 20-session program (10 weeks) focuses on total body strength in split format (lower+upper body days), with one recommended conditioning class per week. We'll work on building the kettlebell bent press from the ground up, connecting movements with hang cleans and heavy lower+upper strength to build a well-rounded posterior (and anterior, if we're being honest). You don't need a short-term booty program or an intense challenge that eats you alive: you need Bells Up Studio programs running 3-6-5 moderate for a strong (and hot) bod.
What to expect:
*upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment
*weekly conditioning session with kettlebells and body weight
*interval-based sets, wavy rep sets, and temp combos to keep you on track and vary the intensity
*Options for adding barbell lifts and pull-ups for advanced levels
*end of program test: benchmarks for squats, deadlifts, push-ups, pull-ups, bent press skill and snatch endurance
Please complete classes in order, completing x4 sessions per week, then REPEATING sessions in order the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.
Weeks 1+2: videos 1+2+3+4
Weeks 3+4: videos 5+6+7+8
Weeks 5+6: videos 9+10+11+12
Weeks 7+8: videos 13+14+15+16
Weeks 9+10: videos 17+18+19+20
Final Test: written document with benchmark tests for squat, deadlift, push-up, pull up, bent press skill and snatch endurance