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 a warm up and give movements demonstrations). All videos include a written program.
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 conditioning library 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 conditioning classes, Thurs/Sun off days.
When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before moving on to Class 16.
Weeks 11-12: Classes 16+17+18 in order, then repeat in order before taking the final program test
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...
A written program for Classes 1+2+3 in Advanced Series 1 (2022).
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 ...
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 ...
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...
A written program for Classes 4+5+6 in Advanced Series 1 (2022).
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...
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 (...
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...
A written program for Classes 7+8+9 in Advanced Series 1 (2022).
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 ...
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...
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...
A written program for Classes 10+11+12 in Advanced Series 1 (2022).
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...
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...
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...
A written program for Classes 13+14+15 in Advanced Series 1 (2022).
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...
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...
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 ...
A written program for Classes 16+17+18 in Advanced Series 1 (2022).
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...
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...
