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; low rep means heavy bell, so take the intensity up by adding weight. This session is intended to feel like a 7-8 out of 10 in overall perceived effort.
Equipment Recommendations: x2 moderate weight bells, x1 heavy single arm swing weight bell
Warm Up
Set a timer for 6 minutes:
alternate sides Turkish Get Ups (aim for x3 per side), moderate to light bell. Move slowly; 3 seconds per position
Set 1
x4 rounds total:
A. x8 staggered stance deadlift left and right sides, double bells
*RPE: 8
B. x5 double clean to push press x3-5 reps
*RPE: 7-8
Set 2
A. Single Arm Swing Sets
x28 rounds of the below (28 minutes total)
20 seconds: x3 single arm swing left
20 seconds: x 3 single arm swings right
20 seconds: x1 chin up (optional or rest)
*heavy swings, RPE 8
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...
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...
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...
