Bells Up Advanced Bodyweight Program

Bells Up Advanced Bodyweight Program

Bells Up Advanced Programs include a full range of bodyweight movements. Nothing is off limits, pistol squats and variations of single arm movements including working towards a one arm pushup.

We recommend starting with an Intermediate Program if you aren't confident with breath, hard style planks and hollow holds. A strong squat and push up is required.

An 8 week program consisting of 16 sessions. The sessions are meant to be executed in order 1-4, repeat 1-4, then 5-8, repeat etc.

Please email Señorita Kettlebell at [email protected] if you have any questions.

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Bells Up Advanced Bodyweight Program
  • Advanced Bodyweight, Class 1: It Starts with Oxygen

    Trainer: Missy
    Duration:40 minutes
    Class Type: partial video

    This first class introduces single leg movements and preps the core and breath for bodyweight movements.

    Warmup:
    60 seconds each movement x2 rounds
    1. glute bridge
    2. hollow hold (20 seconds work/20 seconds rest/20 seconds work)
    3. p...

  • Advanced Bodyweight, Class 2: Clark Kent

    Trainer: Missy
    Duration: 30
    Class Type: partial video

    Equipment: yoga block

    Lots of lunging and lots of slow counting. The key to bodyweight is breath, tension and not rushing through your training. A little goes a long way and will add up fast. Trust the process and program.

    Warm Up:
    60 secon...

  • Advanced Bodyweight, Class 3: Tap Dance

    Trainer: Missy
    Duration: 40
    Class Type: partial video

    Class three introduces the shrimp squat, if this movement seems to be extra challenging, rolling the quads (front of legs) or doing a reverse lunge instead can help.

    Warm Up:
    60 seconds each movement x2 rounds

    1. walk on toes
    2. walk on hee...

  • Advanced Bodyweight, Class 4: Touch Down and Sweep

    Trainer: Missy
    Duration:40
    Class Type: partial video

    In today's session we introduce the cossack squat. Do not force range of motion instead take it slow, breath through sticky points and maybe go slightly deeper into the movement each round. We will also be progressing the heel taps with a swee...

  • Advanced Bodyweight, Class 5: Hold it in the Hole

    Trainer: Missy
    Duration: 40
    Class Type: partial video

    This week we are starting off string with assisted finger pushups and a variation of single leg movements. We are going to get stronger holding it in the bottom with long pauses in the hole.

    Warm Up:

    60 seconds each movement x2 rounds
    1. tu...

  • Advanced Bodyweight, Class 6: Single and Ready to Mingle

    Trainer: Missy
    Duration:30
    Class Type: partial video

    Session six incorporates single arm plank and one leg lifted to practice holding tension. During the circuit we will practice more single side movememnts including single leg deadlifts with tempo and holding in the bottom position.

    Warm Up:
    ...

  • Advanced Bodyweight, Class 7: Legs for Days

    Trainer: Missy
    Duration:40
    Class Type: partial video

    Our repetitions for the finger assisted pushups will increase, remember the goal is technique. If it does not feel good decrease the reps and always take the breaks. We will practice holding in the hole and also alternating sides in the same m...

  • Advanced Bodyweight, Class 8: Climb the Corporate Ladder

    Trainer: Missy
    Duration: 30
    Class Type: partial video

    Two movements that pack a punch. The reps will stay the same for the pistol holds and the pushups. For the pistol holds, we will hold in the bottom position for as many reps asked before bilateraling back up. So this will hone in on out botto...

  • Advanced Bodyweight, Class 9: Rollin', Rollin', Rollin'

    Trainer: Missy
    Duration: 30
    Class Type: partial video

    Class 9! We are pistol squatting down and coming up on both feet. Go slow and use the breath through sticky parts.

    Equipment Recommendations: foam roller

    Warm Up:
    60 seconds each movement x4 rounds
    1. one arm one leg plank (switch sides hal...

  • Advanced Bodyweight, Class 10: Spiderman

    Trainer: Missy
    Duration:40
    Class Type: partial video

    Welcome to session ten and the day we do a variety of push movements! Lets get comfortable maintaining core connection in the push. Rememeber you can always practice on the knees. Go slow and take the breaks.

    Equipment Recommendations: yoga b...

  • Advanced Bodyweight, Class 11: Maintenance

    Trainer: Missy
    Duration: 30
    Class Type: partial video

    This session is not many rounds but the repetitions add up. Rest when needed and maintain core throughout the movements.

    Equipment Recommendations: foam roller

    Warm Up:
    60 seconds each movement x2 rounds
    1. duck walk
    2. hip circles (switc...

  • Advanced Bodyweight, Class 12: Squeeze the Cheeks

    Trainer: Missy
    Duration: 40
    Class Type: partial video

    Here we go its time to practice one arm strength on bent knees. Like all the other movement practices throughout this bodyweight program really maintain tension and core control.

    Warm Up:
    60 seconds each movement x1 round
    1. brettzel (switch...

  • Advanced Bodyweight, Class 13: Obliques

    Trainer: Missy
    Duration: 40
    Class Type: partial video

    Today is the day to practice pistol up and one arm down in the pushup. Remeber you can always drop to the knees for the pushup.

    Warm Up:
    60 seconds each movement x3 rounds
    1. crawl any direction
    2. side plank (switch sides halfway through)
    ...

  • Advanced Bodyweight, Class 14: Archy is Back

    Trainer: Missy
    Duration: 40
    Class Type: partial video

    Rememeber a little goes along way when doing bodyweight movements. Less repetitions, nothing fancy and focus on form.

    Warm Up:
    60 seconds each movement x3 rounds
    1. lateral lunges
    2. curtsey lunges
    3. pushups SLOW count down
    4. table top, ...

  • Advanced Bodyweight, Class 15: Getting Closer

    Trainer: Missy
    Duration: 30
    Class Type: partial video

    The day before we test the skills. Remember to use the breath, breathing into the ribs, maintain the tension and core connection. Lots of baby get ups to warm up thr core and rounds of the same movements to hone in on the skills.

    Warm Up:
    60...

  • Advanced Bodyweight, Class 16: Testy

    Trainer: Missy
    Duration: 30 or how long it takes
    Class Type: partial video

    This isn't a test but more a measure to see where we are at.

    Warm Up:
    60 seconds each movement x2 rounds
    1. duckwalk
    2. ankle circles
    3. ankle stretch

    1. pistol down pistol up each side
    rest one minute between sides a...