Advanced Series 1 (2021)

Advanced Series 1 (2021)

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Advanced Series 1 (2021)
  • Advanced Series 1, Class 1: Just Gimme a Minute...

    Trainer: Lacee
    Duration: 45-50 minutes with rest breaks
    Class Type: Partial Video
    Class 1 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    We kick off the Bells Up Advanced Series with stacks of every minute on the minute intervals (EMOM) that will make you sweaty swole. ...

  • Advanced Series 1, Class 2: 90's Baby

    Trainer: Lacee
    Duration: 55-60 minutes
    Class Type: Partial Video
    Class 2 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    We just couldn't stop the EMOM love. This time, intervals move up to 90 seconds and we turn up the cardio heat with double AND single swings. The coo...

  • Advanced Series 1, Class 3: Wedgie Fit Jeans

    Trainer: Lacee
    Duration: 45-60 minutes, depending on rest breaks
    Class Type: Partial Video
    Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    Heavy front squats, chin ups and curtsey lunges; SOS Turkish get ups to start, preferably while listening to ABBA on the pla...

  • Advanced Series 1, Class 4: The Kettlebell Queen's Gambit

    Trainer: Lacee
    Duration: 45-60 minutes depending on rest
    Class Type: Partial Video
    Class 4 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

    A staggered stance snatch, rep ladders and offset carries: keep your wits and coordination about you in this challenging class to fi...

  • Advanced Series 1, Class 5: Iced Latte, Single Shot

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    Sets of timed intervals, meant for heavy weights. This class uses an every minute on the minute format to challenge you, but the EMOMs aren't long; use t...

  • Advanced Series 1, Class 6: Double Dutch

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 6 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    Rep ladders lead to great places: today's session focuses on hinging, overhead and posterior chain strength. This session should feel like 70% of maximum...

  • Advanced Series 1, Class 7: A$$ to Grass

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 7 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    If you're going to squat, get that peach to the floor. Today's session will work your maximum moderate weight double racked squat: full range of motion w...

  • Advanced Series 1, Class 8: Dime Piece

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 8 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

    Bounce a quarter off that peach after this week of classes. Today's session is a sweaty every minute on the minute interval set with heavy dead stop clea...

  • Advanced Series 1, Class 9: Hold the Elevator

    Trainer: Lacee
    Duration: 40-50 minutes depending on rest breaks
    Class Type: Partial Video
    Class 9 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    Class 9 is all about holding on and working moderate bells with care and technique. Isometric hold lunges, snatches and pu...

  • Advanced Series 1, Class 10: Listen To Your Heart

    Trainer: Lacee
    Duration: 40-45 minutes
    Class Type: Partial Video
    Class 10 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    Equipment Recommendations: x1 heavy bell for Turkish Get Ups and two hand swings, x2 moderate weight bells for snatches and double cleans

    Progra...

  • Advanced Series 1, Class 11: A$$ to Grass

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 11 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    You're one class away from halfway through Series 1 and today is a bit of a test (don't worry, no studying required). Bring two big bells to test you...

  • Advanced Series 1, Class 12: Birthday Cake

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 12 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

    Hinge those hips and bring a towel, because it's EMOM day on Bells Up TV. Shake out your test legs from Class 11 with a moderate push, pull and hinge...

  • Advanced Series 1, Class 13: Hello Lunges, My Old Friend...

    Trainer: Lacee
    Duration: 60-70 minutes depending on rest breaks
    Class Type: Partial Video
    Class 13 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    Class 13 brings back everyone's love to hate: the reverse lunge EMOM. This shouldn't be feeling easier, but more mentall...

  • Advanced Series 1, Class 14: Miss New Booty

    Trainer: Lacee
    Duration: 40-45 minutes
    Class Type: Partial Video
    Class 14 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    Squat and push it: class 14 keeps you on the balls of your feet and edge of your seat. Today's session should feel like a nice 70% max range day...

  • Advanced Series 1, Class 15: Royal Flush

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 15 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    A full hand of iron and an ace in the hole: Class 15 ups the rep counts for a mix of movements we've done before. Overall rate of perceived effort s...

  • Advanced Series 1, Class 16: Varsity Blues

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 16 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

    Class 16 takes your snatch up a notch preparing for test day in a few weeks. Rate of perceived effort should feel like an overall 7 out of 10 as you...

  • Advanced Series 1, Class 17: Cookies and Cleans

    Trainer: Lacee
    Duration: 60-70 minutes depending on rest breaks
    Class Type: Partial Video
    Class 17 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Double Stuff Oreos (we mean EMOMs) taste so good...
    Class 17 combines double cleans and rows for a posterior chain snack...

  • Advanced Series 1, Class 18: Orange Crush

    Trainer: Lacee
    Duration: 50-60 minutes
    Class Type: Partial Video
    Class 18 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Crush a bell, not a soda pop: Class 18 give you the option for isometric hold lunges with a little fizz. Class begins with a mix of weighted/body...

  • Advanced Series 1, Class 19: Game, Set, Match

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 19 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    Class 20 is a slow and heavy grind. Keep each set heavy and enjoy the process. We finish with snatch practice and start with A/B sets at 80% of your...

  • Advanced Series 1, Class 20: Single Use Plastic

    Trainer: Lacee
    Duration: 40-50 minutes
    Class Type: Partial Video
    Class 20 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

    You've made it to Class 20, which means after this session, a repeat of Classes 17-20! The majority of this session focuses on singe arm swings; ...

  • Advanced Series 1, Class 21: Sour Patch Kids

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 21 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    Lunges, but make them moderate. Today's session is meant to feel like a rate of perceived effort of 8 out of 10 (challenging).
    We work lunges, snat...

  • Advanced Series 1, Class 22: Banana Split, Whipped Cream and a Cherry

    Trainer: Lacee
    Duration: 40-45 minutes
    Class Type: Partial Video
    Class 22 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    Strawberry, chocolate, vanilla: three sets (or flavors make) make a well rounded sundae, banana split squats included. Class 22 is a strength se...

  • Advanced Series 1, Class 23: Laffy Taffy

    Trainer: Lacee
    Duration: 60-75 minutes
    Class Type: Partial Video
    Class 23 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    Shake that Laffy... Taffy... With single arm swings, single arm planks a curtsey lunge and some hip thrusting. Class 23 will feel like an overall...

  • Advanced Series 1, Class 24: Good 'n Plenty

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 24 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

    You've made it to the final class in your 12 week program! You will repeat this class as usual, then rest for two days before completing the test vi...