Beginner Series 1 (2022)

Beginner Series 1 (2022)

Welcome to Bells Up Beginner!

Bells Up Beginner programs are for students new to kettlebell training and/or weight training in general. These classes help perfect basic technique in push/pull/deadlift and squat movements. The first series in the beginner program focuses on strengthening the posterior chain (back of body), core and laying the strength foundation for your entire body. The posterior chain is often undertrained and is the most important area to focus on to see physical changes and strength progress.

All classes are provided by full video or partial video recordings, with the written program included in the class description for every class. Partial recordings include a filmed warm-up and detailed movement explanations/cues for the rest of the program. We offer programs in this fashion because true strength training sets require more rest time than a typical interval class format allows.

Series 1 concludes after 12 classes, meant to be done TWICE (24 total sessions). We recommend repeating classes if you haven't mastered the repetitions with your specific weight. Example: complete classes 1-3, repeat, then move on to class 4. Do the same for classes 4-6, and so on. By practicing movements repetitively, you'll change your body through improved technique, more reps and weight increases over time.

Key Movements:
bodyweight planks, hollow body positions and crawling
variations of carries
rows
push ups at different tempos, single kettlebell presses
racked position
deadlift, lunge and squat variations

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Beginner Series 1 (2022)
  • Beginner Series: Program Introduction

    A short video with Missy explaining highlights of your upcoming program.

  • Beginner Series, Class 1: Diamonds

    Class 1 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 1 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Welcome to the beginner program! We will talk learn the diff...

  • Beginner Series, Class 2: Quality Over Quantity

    Class 2 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 2 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Class 2 includes a lot of work on the core deadlifts and wei...

  • Beginner Series, Class 3: The Four C's

    Class 3 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 3 of 12. Complete and repeat Classes 1, 2 and 3 before continuing with this program.

    Class 3 focuses on all the carry positions. We will learn ho...

  • Beginner Series, Class 4: Cut, Color, Clarity and Carat

    Trainer: Lacee
    Duration: 20 minutes
    Class Type: Full Video
    Class 4 of 12. Complete and repeat Classes 4, 5 and 6 in order before continuing with this program.

    Overall RPE 7-8 out of 10

    Equipment Recommendations: x1 light or medium bell

    Warm Up
    x1 round
    60 seconds each x1 round:
    1. chair ches...

  • Beginner Series, Class 5: Symmetry and Reflective Qualities

    Trainer: Lacee
    Duration: 20
    Class Type: Full Video
    Class 5 of 12. Complete and repeat Classes 4, 5 and 6 before continuing with this program.

    Overall RPE 8 out of 10.

    Equipment Recommendations: x1 light or medium bell and a bench or stable surface

    Warm Up
    Every 60 seconds each x1 round:
    1. fu...

  • Beginner Series, Class 6: Fine Details

    Trainer: Lacee
    Duration: 30 minutes
    Class Type: Full Video
    Class 6 of 12. Complete and repeat Classes 4, 5 and 6 before continuing with this program.

    Overall RPE 8 out of 10

    Equipment Recommendations: x2 matching light bells

    Warm Up
    30 seconds each x1 round:
    1. x5 bodyweight split stance squ...

  • Beginner Series, Class 7: Brilliant Earth

    Class 7 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 7 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

    Class 7 includes work on balance, variations of squats and p...

  • Beginner Series, Class 8: Trace Elements

    Class 8 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 8 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

    Class 8 focuses on core and isometrics (holding movements)....

  • Beginner Series, Class 9: How Good is Your Gemologist?

    Class 9 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 9 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

    In class 8 we teach how to do a swing clean! We will incorp...

  • Beginner Series, Class 10: Carat Weight, Not Size

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 10 of 12. Complete and repeat Classes 10, 11 and 12 before continuing with this program.

    Overall RPE 8 out of 10.

    Equipment Recommendations: x1 light or medium bell

    Warm Up
    60 seconds each, x2 rounds:
    1. around the world lunges
    2. 1/2 k...

  • Beginner Series, Class 11: Every Diamond is Unique

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 11 of 12. Complete and repeat Classes 10, 11 and 12 before continuing with this program.

    Overall RPE 9 out of 10.

    Equipment Recommendations: x1 light or medium bell and a bench or stable surface

    Warm Up
    60 seconds each x1 round:
    1. fore...

  • Beginner Series, Class 12: Polished

    Trainer: Missy
    Duration: 20
    Class Type: Full Video
    Class 12 of 12. Complete and repeat Classes 10, 11 and 12 before continuing with this program.

    Overall RPE 9 out of 10.

    Equipment Recommendations: x2 light or medium bells

    Warm Up
    Every 30 seconds x2 rounds: 3:00
    1. high plank to low plank
    ...

  • Beginner Test: Fire and Brilliance

    Beginner 2022

    Trainer: Missy
    Duration: 20
    Class Type: Partial Video

    Make note of your weights and reps; this program can be repeated if you don't feel ready to move on to the Intermediate program.

    Equipment Recommendations: x1 medium bell for goblet squats, overhead strict presses and goblt d...