Advanced Series 1 (2022): (Not) Kettlebell Complex Clueless

Advanced Series 1 (2022): (Not) Kettlebell Complex Clueless

Trust us, not all kettlebell complexes are created equal...

Welcome to Bells Up TV Advanced Series 1 (2022): (Not) Kettlebell Complex Clueless! This 12-week program is all about using kettlebell complexes (a few movements connected together) to get stronger and fitter. This isn't kettlebell juggling or light cardio flows; only smart planning and complexes that will improve your technique ahead.

Most classes in this series are filmed in full video format (we do the entire training session with you), while some could be in partial video format (we film part of the class on provide you with a timer to complete the remainder without video). All videos include a written program in case you understand all movements required and want to train on your own.

key movements: kettlebell snatch/single arm swings , overhead press, swings, split squats, single leg deadlifts, rows and single arm squats
test movements: strict press, split squat, endurance single arm swing sequence

This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Advanced Program cardio series if you want to train x5-6 days per week with Bells Up TV.

EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat cardio classes, Thurs/Sun off days.

When completing classes in this series, be sure to follow this cadence:
*Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
*Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
*Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
*Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
*Classes 13+14+15 in order, then repeat in order before moving on to Class 16.
*Classes 16+17+18 in order, then repeat in order before taking the final program test

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Advanced Series 1 (2022): (Not) Kettlebell Complex Clueless
  • Advanced Series 1 (2022), (Not) Kettlebell Complex Clueless: Introduction

    An introduction video to watch before starting Advanced Series 1 (2022):
    (Not) Kettlebell Complex Clueless. Lacee explains what to expect in your upcoming program.

    This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Advanced Program cardio...

  • Advanced Series 1 (2022) Classes 1+2+3

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    A written program for Classes 1+2+3 in Advanced Series 1 (2022).

  • Advanced Series 1 (2022), Class 1: Cher Horowitz

    Trainer: Lacee
    Duration: 25:53 minutes
    Class Type: Full Length+Partial Length

    This session should feel like an overall RPE 8 out of 10. Bell weight in Set 2 should be based on your moderate push press weight, with the option to use a heavier bell for the swing clean+single arm swing set. Please ...

  • Advanced Series 1 (2022), Class 2: Beverly Hills

    Trainer: Lacee
    Duration: 25:53 minutes
    Class Type: Full Length+Partial Length

    This session should feel like an overall RPE 8 out of 10. Bell weight in Set 2 should be based on your moderate push press weight, with the option to use a heavier bell for the swing clean+single arm swing set. Please ...

  • Advanced Series 1 (2022), Class 3: Totally Buggin'

    Trainer: Lacee
    Duration: 26:11 minutes
    Class Type: Full Length

    Today's session should feel like an overall RPE 7-8 out of 10. Choose bells for the double work segment that feel moderate, as this program has a lot of cleans and it's important to take care of your hands.

    Overall RPE: 8 out of 1...

  • Advanced Series 1 (2022) Classes 4+5+6

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    A written program for Classes 4+5+6 in Advanced Series 1 (2022).

  • Advanced Series 1 (2022), Class 4: She's a Full-On Monet

    Trainer: Missy
    Duration: 45:20 minutes
    Class Type: Full Length

    Today's session mixes spicy ballistics with total body strength. Bring a few heavy bells today, as required by some sections of the program.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 swing weight bell, x2 matching mo...

  • Advanced Series 1 (2022), Class 5: Such a Betty

    Trainer: Missy
    Duration: 45:07 minutes
    Class Type: Full Length

    Strength and Conditioning: make the strength feel heavy and the conditioning feel fast and crisp.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 light bell (warm up), x1 moderate weight bell (snatch weight), x1 heavy bell (...

  • Advanced Series 1 (2022), Class 6: Dionne Davenport

    Trainer: Missy
    Duration: 40:51 minutes
    Class Type: Full Length

    Today's ladder repetitions are low; pick up heavy bells and the rounds will make you see why!

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 light bell for the warm up, x2 moderate weight bells you are comfortable double pu...

  • Advanced Series 1 (2022) Classes 7+8+9

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    A written program for Classes 7+8+9 in Advanced Series 1 (2022).

  • Advanced Series 1 (2022), Class 7: Valley Girl

    Trainer: Lacee
    Duration: 19:03 minutes
    Class Type: Full Length+Partial Length

    Overall rate of perceived effort should feel like a 9 out of 10, with today's session feeling like one of the most difficult in this class block. Classes 7, 8 and 9 should feel very challenging compared to 1-6. Please ...

  • Advanced Series 1 (2022), Class 8: Plaid Mini Skirt

    Trainer: Lacee
    Duration: 31:10 minutes
    Class Type: Full Length+Partial Length

    Today's session starts with a challenging strength set including snatches and ends with a fun single arm swing conditioning set.

    Timer for final set: https://www.intervaltimer.com/timers/11073979-bells-up-tv-advanced...

  • Advanced Series 1 (2022), Class 9: I'm Audi!

    Trainer: Lacee
    Duration: 22:21 minutes
    Class Type: Partial Length

    Get ready to challenge the grip today with swing cleans, double swings and gorilla rows.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 swing weight bell, x2 moderate weight bells

    Key Movements: variations of kettlebell...

  • Advanced Series 1 (2022) Classes 10+11+12

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    A written program for Classes 10+11+12 in Advanced Series 1 (2022).

  • Advanced Series 1 (2022), Class 10: Pismo Beach Disaster Relief

    Trainer: Missy
    Duration: 42:05 minutes
    Class Type: Full Length

    Today we trade power in the overhead position for tension, working low rep strict presses. Overall RPE should feel like a 7-8. Pay careful attention to the shifting rep sequence at the end; if the rep changes are too much, stick wit...

  • Advanced Series 1 (2022), Class 11: Travis Birkenstock

    Trainer: Missy
    Duration: 46:19
    Class Type: Full Length

    Ballistics, deadlifts and rows to strengthen the back.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 light bell, x1 moderate bell, ab roller, bench or chair for step ups

    Key Movements: swing cleans, Romanian deadlifts, press var...

  • Advanced Series 1 (2022), Class 12: Tai Frasier

    Trainer: Missy
    Duration: 39:34 minutes
    Class Type: Full Length

    Today's ladder will have you working the double front racked position for squats and seesaw presses.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 moderate bells for a RPE 7 press, x2 moderate bells for RPE 8 racked squa...

  • Advanced Series 1 (2022) Classes 13+14+15

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    A written program for Classes 13+14+15 in Advanced Series 1 (2022).

  • Advanced Series 1 (2022), Class 13: 1995

    Trainer: Lacee
    Duration: 14:13 minutes
    Class Type: Partial Length

    Today's session is all about double bells; make sure to chake it out when needed!

    Timer for EMOM section in your program: https://www.intervaltimer.com/timers/11117494-advanced-series-2-2022-class-13-timer-emom

    Overall RPE: 9 ou...

  • Advanced Series 1 (2022), Class 14: As If!

    Trainer: Lacee
    Duration: 31:40 minutes
    Class Type: Full and Partial Mix Video

    Today's session is a mix of strength and conditioning.

    Timer for EMOM section in your program:
    https://www.intervaltimer.com/timers/11117634-advanced-series-2-2022-class-14-timer-emom

    Overall RPE: 8 out of 10

    Equip...

  • Advanced Series 1 (2022), Class 15: Fashion Victim or Ensembley Challenged?

    Trainer: Lacee
    Duration: 19:44 minutes
    Class Type: Partial Length

    Timer for interval training section: https://www.intervaltimer.com/timers/11117693-advanced-series-2-2022-class-15-timer-intervals

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 optional light/moderate bell, x1 moderate ...

  • Advanced Series 1 (2022) Classes 16+17+18

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    A written program for Classes 16+17+18 in Advanced Series 1 (2022).

  • Advanced Series 1 (2022), Class 16: Kind of a Baldwin

    Trainer: Missy
    Duration: 44:38 minutes
    Class Type: Full Length

    Be sure to pause the video if you need additional rest.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 moderate weight bells, x1 RPE 7 strict press weight bell, optional pull up bar

    Key Movements: double racked lunges, s...

  • Advanced Series 1 (2022), Class 17: Duh! It’s like, a famous quote...

    Trainer: Missy
    Duration: 41:04 minutes
    Class Type: Full Length

    Today's session is meant to get you moving quickly; be conservative with bell weights so you can be quick on your feet.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 heavy bell, x2 moderate weight bells (double jerks), x2...