The Bells Up Advanced Series is back with a fresh 12-week cycle, focused on increasing snatch endurance, building unilateral lower body strength and cardio. We'll continue working squats, deadlifts and overhead pressing in continuation from Series 1 and 2, with more kettlebell swings, snatches and pull ups (optional) added in this cycle. By the end of this program, we will test unilateral lower body/single leg deadlift, renegade rows, SOS Turkish Get Ups and double bell swing endurance.
Trainer: Missy
Duration:45
Class Type: Partial Video
Class 1 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 1 should feel like an overall 70% of your maximum total effort, with Set 2 raising the heart rate.
Equipment Recommendations:
x1 light bell and s...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes 1, 2, 3 and 4 in order before continuing with this program.
Class 2 should feel like an overall 70% of your maximum effort, with Set 2 being the most challenging training segment. Be sure to use heavy bell...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 3 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.
Class 3 should feel like 70% of your maximum effort, with Set 2 feeling light and easy.
Equipment Recommendations:
x1 light bell, chair or bench, yoga ...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 4 should feel like 70% of your maximum effort, with Set 2 being the most challenging training segment.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells that match rate of perceived effort (RPE for each ...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 5 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
This session should feel like 70% of your maximum effort, with "Set 2" raising the heart rate.
Equipment Recommendations:
x1 light bell, optional shoe/...
Trainer: Lacee
Duration:45
Class Type: Partial Video
Class 6 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.
This session should feel like 70% of your maximum effort, with "Set 2" being the most challenging training segment. Use bells that will be challenging wh...
Trainer: Lacee
Duration: 45 minutes
Class Type: Partial Video
Class 7 of 24; repeat classes 5, 6, 7 and 8 twice in order before continuing with this program.
This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, chair or bench, x2 matching medium...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 8 of 24; repeat classes 5, 6, 7 and 8 in order before continuing with this program.
This session should feel like a RPE of 7 out of 10 overall, with "Set 2" being the most challenging training segment.
Equipment Recommendations...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 9 of 20; repeat classes 9, 10 and 11 before continuing with this program.
Warm Up
x1 round
30 seconds each, running clock:
1. baby Turkish get up, right side, light bell
2. baby Turkish get up, left side, light bell
3. forward craw...
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 10 of 20; repeat classes 9, 10 and 11 before continuing with this program.
x2 rounds
45 seconds each, running clock:
1. standing halos, alternating directions, light bell
2. crush grip squats
3. single arm full plank, right
4. over...
Trainer: Missy
Duration: 35 minutes
Class Type: Full Video
Class 11 of 20; repeat classes 9, 10 and 11 before continuing with this program.
This session should feel like an overall RPE of 8 out of 10.
x2 rounds
30 seconds each, running clock:
1. pry squats
2. bottoms up marches, right, light be...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 12 of 20; repeat classes 12, 13 and 14 before continuing with this program.
This session should feel like an overall RPE of 9 out of 10; the most challenging in this block of three classes.
Equipment Recommendations:
x2 matching l...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 13 of 20; repeat classes 12, 13 and 14 before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x2 medium/heavy bells
Warm Up:
x1 round
60 seconds each, ru...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 14 of 20; repeat classes 12, 13 and 14 before continuing with this program.
This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x2 light/medium bells, x1 heavy bell
Warm Up
x2 rounds
30 se...
Trainer: Missy
Duration:45
Class Type: Full Video
Class 15 of 20; repeat classes 15, 16 and 17 before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up bar
Warm Up:
x3 ro...
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 16 of 20; repeat classes 15, 16 and 17 before continuing with this program.
This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 yoga block or bench, x2 matching medium/heavy be...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 17 of 20; repeat classes 15, 16 and 17 before continuing with this program.
This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x1 light bell, x2 matching medium/heavy bells
x2 rounds
30 se...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 18 of 20; repeat classes 18, 19 and 20 before continuing with this program.
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium/heavy bells, optional pull up bar
Warm ...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 19 of 20; repeat classes 18, 19 and 20 before continuing with this program.
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x2 medium/heavy bells
Warm Up
x1 round
60 seconds each, run...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
Class 20 of 20; repeat classes 18, 19 and 20 before finishing this program.
This session should feel like an overall RPE of 8 out of 10.
Equipment Recommendations: x1 light bell, x1 medium bell, x1 heavy bell
Warm Up
x1 round 60 se...
Complete all test movements with rest if you want to track progress. Keep note of your weight and reps.
Be sure to rest 1-2 days leading up to your test after your final week of programs in Advanced Series 3. The day of your test (give it everything you have) and rest after. You can start your ...
