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 session that should feel like a 7 out of 10, with a cherry on top for good measure.
Equipment Recommendations: x1 light bell, x2 moderate weight bells, x1 swing weight bell, optional pull up bar
Warm Up
x2 rounds:
x5 advanced inchworm
x10 total scorpion touches
x5 scapular push ups on knees
x10 alternating cossack squats
x3/2/1 reps reset kettlebell swings
(do three, reset, do 2, reset...)
Set 1
x3 "press in every position" Turkish Get Ups left and right sides
*light to moderate bell
Set 2
x4 total rounds, resting up to 60 seconds between movements and up to 5 minute before beginning Set 3.
A: x6-8 double racked split squats, with front foot elevated 2-3 inches
*rate of perceived effort (RPE) 7-8
*moderate weight bells
B: x2-5 bottoms up presses left and right
*light to moderate bell
*rate of perceived effort (RPE) 7
Set 3
x5 total rounds, resting 2-3 minutes between rounds as needed:
Round 1:
x10 kettlebell swings
*moderate to heavy bell
*RPE 7-8
x1-3 chin ups OR x6-8 single side hinged row left and right sides
*moderate weight bell
x8 kettlebell swings
*repeat pull movement you chose above
x6 kettlebell swings
*repeat pull movement you chose above
Round 2:
swings stay the same, pull movement change to x6-8 push ups
Round 3:
swings stay the same, repeat pull movements from Round 1
Round 4:
swings stay the same, repeat push ups from Round 2
Round 5:
swings stay the same; complete x5 goblet squats with swing weight bell after each rep set of swings
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...
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...
Welcome to your first test! No sweat, only strength...
Be sure to rest at least 2-3 days after Class 24 or until you feel fresh before testing. Complete each set once, resting 3-5 minutes between test sets. Write down your results and keep to track progress over time.
Test Set 1: set a timer f...