365 Moderate: Weeks 1+2

365 Moderate: Weeks 1+2

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

This Week:
Class 1: Hard Yes (hinge+push)
Class 2: Retirement Squat (squat+pull)
Class 3: Blood Type Pumpin’ (kettlebell cardio)
Class 4: It’s Not Your Hormones (unilateral accessories/rotation/abs)

Subscribe Share
365 Moderate: Weeks 1+2
  • 365 Moderate: Introduction Video

    Welcome to your new strength program, 365 Moderate! In this short video, Lacee explains what to expect in your program over the next 10 weeks.

  • 365 Moderate: Weeks 1+2 (Classes 1+2+3+4)

    2.35 MB

    Written version of weeks 1+2 from the program, 365 Moderate (Classes 1+2+3+4).

  • 365 Moderate, Class 1: Hard Yes (STRENGTH)

    Trainer: Lacee
    Duration: 33 minutes
    Class 1 of 20

    Welcome to the first class in the Bells Up Studio “365 Moderate” Program! Today’s session should feel like an overall RPE 8 and will incorporate heavy deadlifts with upper-body push movements.

    key movements:
    *bilateral stance deadlifts (x2 heav...

  • 365 Moderate, Class 2: Retirement Squat (STRENGTH)

    Trainer: Lacee
    Duration: 43 minutes
    Class 2 of 20

    Today’s session should feel like an overall RPE 8, with squats pushing an RPE 9 for lower-rep sets. This is meant to be a heavy strength session, so review the key movements below and plan to squat and pull with all you have!

  • 365 Moderate, Class 3: Blood Type Pumpin' (CARDIO)

    Trainer: Lacee
    Duration: 33 minutes
    Class 3 of 20

    Sweaty cardio just for you and a set of kettlebells. This program seems simple, but double-racked holds and sneaky abs will keep your blood pumping through every interval.

    ***If you are doing this class as part of the "365 Moderate" program, you...

  • 365 Moderate, Class 4: It's Not Your Hormones (STRENGTH)

    Trainer: Lacee
    Duration: 37 minutes
    Class 4 of 20

    Today’s session should feel like an overall RPE 8, with slider lateral lunges and Turkish Get Ups bringing much-needed lateral and rotational movements to your week. Bring a bench or chair for this class if you have access.

    key movements: