Advanced, Series 1: Every Breath You Take

Advanced, Series 1: Every Breath You Take

Advanced Series 1 offers a full range of kettlebell and bodyweight skills that will quite literally take your breath away over a 12-week microcycle. Nothing is off limits: snatches, double bell skills, Turkish Get Ups, challenging ballistic sequences and pull ups for a challenging strength and conditioning program.

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Advanced, Series 1: Every Breath You Take
  • Advanced Series 1, Class 1: Just Gimme a Minute...

    Trainer: Lacee
    Duration: 45-50 minutes with rest breaks
    Class Type: Partial Video

    We kick off the Bells Up Advanced Series with stacks of every minute on the minute intervals (EMOM) that will make you sweaty swole. That's like cardio and strength combined, what a match made in heaven...

    Equipme...

  • Advanced Series 1, Class 2: 90's Baby

    Trainer: Lacee
    Duration: 55-60 minutes
    Class Type: Partial Video

    We just couldn't stop the EMOM love. This time, intervals move up to 90 seconds and we turn up the cardio heat with double AND single swings. The cool thing is, a double swing is just a single swing twin, so why not double the fun...

  • Advanced Series 1, Class 3: Wedgie Fit Jeans

    Trainer: Lacee
    Duration: 45-60 minutes, depending on rest breaks
    Class Type: Partial Video

    Heavy front squats, chin ups and curtsey lunges; S.O.S turkish get ups to start, preferably while listening to ABBA on the playlist.

    Equipment Recommendations: x2 moderate to heavy bells, x1 moderate to l...

  • Advanced Series 1, Class 4: The Kettlebell Queen's Gambit

    Trainer: Lacee
    Duration: 45-60 minutes depending on rest
    Class Type: Partial Video

    A staggered stance snatch, rep ladders and offset carries: keep your wits and coordination about you in this challenging class to finish our first week of programs.

    Program

    Warm Up:
    40 seconds on, 20 seconds off...

  • Advanced Series 1, Class 5: Iced Latte, Single Shot

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    Sets of timed intervals, meant for heavy weights. This class uses an every minute on the minute format to challenge you, but the EMOMs aren't long; use this opportunity to push yourself out of your comfort zone and be sure to fully re...

  • Advanced Series 1, Class 6: Double Dutch

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    Rep ladders lead to great places: today's session focuses on hinging, overhead and posterior chain strength. This session should feel like 70% of maximum effort, so choose your weights based on a moderate double bell set for higher re...

  • Advanced Series 1, Class 7: A$$ to Grass

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    If you're going to squat, get that peach to the floor. Today's session will work your maximum moderate weight double racked squat: full range of motion with a set of bells that challenges you.

    ***IMPORTANT NOTE: when you repeat this...

  • Advanced Series 1, Class 8: Dime Piece

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    Bounce a quarter off that peach after this week of classes. Today's session is a sweaty every minute on the minute interval set with heavy dead stop cleans, single side suitcase deadlifts and push presses for a heart-rate elevating ch...

  • Advanced Series 1, Class 9: Hold the Elevator

    Trainer: Lacee
    Duration: 40-50 minutes depending on rest breaks
    Class Type: Partial Video

    Class 9 is all about holding on and working moderate bells with care and technique. Isometric hold lunges, snatches and push presses are on the menu for this cardio+strength blended session.

    Equipment Reco...

  • Advanced Series 1, Class 10: Listen To Your Heart

    Trainer: Lacee
    Duration: 40-45 minutes
    Class Type: Partial Video

    Equipment Recommendations: x1 heavy bell for Turkish Get Ups and two hand swings, x2 moderate weight bells for snatches and double cleans

    Program:
    Warm Up
    x3 rounds:
    x1 moderate weight Turkish Get Up left and right sides
    x5 scap...

  • Advanced Series 1, Class 11: A$$ to Grass

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    You're one class away from halfway through Series 1 and today is a bit of a test (don't worry, no studying required). Bring two big bells to test your maximum front squat, as well as something you can press for reps.

    Equipment Recomm...

  • Advanced Series 1, Class 12: Birthday Cake

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    Hinge those hips and bring a towel, because it's EMOM day on Bells Up TV. Shake out your test legs from Class 11 with a moderate push, pull and hinge session.

    Equipment Recommendations: x1 heavy bell, x1 moderate weight bell, option...

  • Advanced Series 1, Class 13: Hello Lunges, My Old Friend...

    Trainer: Lacee
    Duration: 60-70 minutes depending on rest breaks
    Class Type: Partial Video

    Class 13 brings back everyone's love to hate: the reverse lunge EMOM. This shouldn't be feeling easier, but more mentally comfortable! Be sure to challenge yourself in today session, as rate of perceived ef...

  • Advanced Series 1, Class 14: Miss New Booty

    Trainer: Lacee
    Duration: 40-45 minutes
    Class Type: Partial Video

    Squat and push it: class 14 keeps you on the balls of your feet and edge of your seat. Today's session should feel like a nice 70% max range day. It's a bit of a super-set follow up to class 13, so if your muscles are sore from pr...

  • Advanced Series 1, Class 15: Royal Flush

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    A full hand of iron and an ace in the hole: Class 15 ups the rep counts for a mix of movements we've done before. Overall rate of perceived effort should be a 7-8, for a well-rounded, yet challenging set.

    Equipment Recommendations:
    ...

  • Advanced Series 1, Class 16: Varsity Blues

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    Class 16 takes your snatch up a notch preparing for test day in a few weeks. Rate of perceived effort should feel like an overall 7 out of 10 as you practice dead cleans, staggered stance deadlifts, push presses, snatched and optional...

  • Advanced Series 1, Class 17: Cookies and Cleans

    Trainer: Lacee
    Duration: 60-70 minutes depending on rest breaks
    Class Type: Partial Video

    Double Stuff Oreos (we mean EMOMs) taste so good...
    Class 17 combines double cleans and rows for a posterior chain snack.
    We start with a mini snatch session to prep you for the end of program test, as wel...

  • Advanced Series 1, Class 18: Orange Crush

    Trainer: Lacee
    Duration: 50-60 minutes
    Class Type: Partial Video

    Crush a bell, not a soda pop: Class 18 give you the option for isometric hold lunges with a little fizz. Class begins with a mix of weighted/bodyweight only warm up movements, followed by strength sets and cardio intervals.

    Equipm...

  • Advanced Series 1, Class 19: Game, Set, Match

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    Class 20 is a slow and heavy grind. Keep each set heavy and enjoy the process. We finish with snatch practice and start with A/B sets at 80% of your max capacity for movements.

    Equipment Recommendations: x1 heavy swing weight bell, ...

  • Advanced Series 1, Class 20: Single Use Plastic

    Trainer: Lacee
    Duration: 40-50 minutes
    Class Type: Partial Video

    You've made it to Class 20, which means after this session, a repeat of Classes 17-20! The majority of this session focuses on singe arm swings; low rep means heavy bell, so take the intensity up by adding weight. This session is i...

  • Advanced Series 1, Class 21: Sour Patch Kids

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video

    Lunges, but make them moderate. Today's session is meant to feel like a rate of perceived effort of 8 out of 10 (challenging).
    We work lunges, snatches and single arm swings in sets meant to work overall endurance and strength.

    Equ...

  • Advanced Series 1, Class 22: Banana Split, Whipped Cream and a Cherry

    Trainer: Lacee
    Duration: 40-45 minutes
    Class Type: Partial Video

    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.

    Equ...

  • Advanced Series 1, Class 23: Laffy Taffy

    Trainer: Lacee
    Duration: 60-75 minutes
    Class Type: Partial Video

    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 7 our of 10 difficulty and maybe leave you craving a mystery flavored treat...

    Equip...

  • Advanced Series 1, Class 24: Good 'n Plenty

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video

    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 video for this series.

    There will be a separate video for the test labeled "Class 24 T...