Intermediate Series 2 (2021): This Is What You Came For

Intermediate Series 2 (2021): This Is What You Came For

Program Goal: you're lifting heavier and your bells (and maybe you) are feeling lighter...

The Bells Up TV Intermediate Series continues with a 12-week program focused on teaching the Turkish Get Up, working unilateral (single side) movements and building strength through progressive overload programming (more reps over time). The goal of this program is to build confidence in the Turkish Get Up, overhead press strength and test endurance with kettlebell ballistics.

Test Movements: Turkish Get Up, strict press, single arm swings
Video Cadence: partial videos (warm up and movement demos only) meant to be completed in sets of x4 TWICE before moving on.
***If you prefer FULL LENGTH video classes, begin with Intermediate Series 4 (2021)***

Weeks 1-2: Classes 1, 2, 3 and 4 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 3-4: Classes 5, 6, 7 and 8 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 5-6: Classes 9, 10, 11 and 12 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 7-8: Classes 13, 14, 15 and 16 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 9-10: Classes 17, 18, 19 and 20 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 11-12: Classes 21, 22, 23 and 24 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 13: Test Session + begin Intermediate Series 3 (2021) or move on to full video class with Intermediate Series 4 (2021).

Subscribe Share
Intermediate Series 2 (2021): This Is What You Came For
  • Intermediate Series 2, Class 1: Guess Who's Back with a Sneaky Push Up?

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 1 of 24: repeat classes in groups of x4 before continuing with this program.

    Let's start a new program, shall we? The first class in Intermediate Series 2 kicks off with Lacee leading you through a bodyweight warm up, followed ...

  • Intermediate Series 2, Class 2: Three Carat Diamond Plank

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Partial Video
    Class 2 of 24; repeat classes in groups of x4 before continuing with this program.

    Just say yes to EMOMs and diamond planks that shine brighter than a Tiffany's flawless round engagement cut. Lacee warms you up with a bodyweight set, ...

  • Intermediate Series 2, Class 3: Half Kneeling Wind Power

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 3 of 24; repeat classes in groups of x4 before continuing with this program.

    We're back on set where half-kneeling windmills to keep the lights on in this program. Be sure to watch the video for full movement explanations as Lac...

  • Intermediate Series 2, Class 4: Trust the Thrust

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Partial Video
    Class 4 of 24; repeat classes in groups of x4 before continuing with this program.

    Thrust, thrust, thrust and do it again... The first week of Series 2 finishes with a second EMOM strength session, focusing on powerful hip thrust patt...

  • Intermediate Series 2, Class 5: Close The Turkish Get Up Loop

    Trainer: Missy
    Duration: 60 minutes
    Class Type: Partial Video
    Class 5 of 24: repeat classes in groups of x4 before continuing with this program.

    Yes! Today is the day! Missy will finish coaching us throught The Turkish Get Up. Be sure not to skip the video and warmup practice.
    Today is a true s...

  • Intermediate Series 2, Class 6: Hit the Reset Button

    Trainer: Missy
    Duration:45 minutes
    Class Type: Partial Video
    Class 6 of 24: repeat classes in groups of x4 before continuing with this program.

    In this session we are all about the hinge. Clean and more cleans, a deep hinge gorilla row, and reset swings. There is some jump squats sprinkled in th...

  • Intermediate Series 2, Class 7: Life is a Balancing Act

    Trainer: Missy
    Duration:60 minutes
    Class Type: Partial Video
    Class 7 of 24: repeat classes in groups of x4 before continuing with this program.

    In session 7 we are incorporating presses in The Turkish Get Up. When we get to the half kneel position you will add 2-3 presses. We will be practing ou...

  • Intermediate Series 2, Class 8: Taking the Swing Up a Notch

    Trainer: Missy
    Duration:50-60 minutes
    Class Type: Partial Video
    Class 8 of 24: repeat classes in groups of x4 before continuing with this program.

    In this class there will lots of swinging. We will start of slow working our way from a march and a plank all way to a single side swing on each side...

  • Intermediate Series 2, Class 9: Get Up, Get Out and Get To It

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 9 of 24; repeat classes in groups of x4 before continuing with this program.

    Equipment Recommendations: x1 light and x1 moderate weight kettlebell

    Program:
    Warm Up: 60 seconds each movement, running clock
    x1 round:
    1. arm bar r...

  • Intermediate Series 2, Class 10: What's Your Plank Plan?

    Trainer: Lacee
    Duration: 50-60 minutes depending on rest breaks
    Class Type: Partial Video
    Class 10 of 24; repeat classes in groups of x4 before continuing with this program.

    Equipment Recommendations: x2 matching bells moderate weight bells, one heavy bell

    Program:
    Warm Up: 60 seconds each, ru...

  • Intermediate Series 2, Class 11: Dynamic Duo

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 11 of 24; repeat classes in groups of x4 before continuing with this program.

    Dynamic duo, as in your booty cheeks. Class 11 will leave your glutes and abs smiling. Class begins with a double-helping bodyweight and weighted warm...

  • Intermediate Series 2, Class 12: 90's Pop Hits

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Partial Video
    Class 12 of 24; repeat classes in groups of x4 before continuing with this program

    It's like we're taking you back, but to your future, with baby Turkish Get Ups and breathing drills. Don't hold your breath on this program, as it very...

  • Intermediate Series 2, Class 13: Top Heavy

    Trainer: Missy
    Duration:45 minutes
    Class Type: Partial Video
    Class 13 of 24; repeat classes in groups of x4 before continuing with this program.

    In class 13 Missy will encourage you to add some weight to your windmill, you will see what we mean when you watch the video. We will also be adding a ...

  • Intermediate Series 2, Class 14: Odd Man Out

    Trainer: Missy
    Duration:45 minutes
    Class Type: Partial Video
    Class 14 of 24; repeat classes in groups of x4 before continuing with this program.

    In today's session Missy will teach you the bent arm bar, if it is new to you take it slow and pay attention to the details. We have two sets coming at...

  • Intermediate Series 2, Class 15: Punch the Ceiling

    Trainer: Missy
    Duration:50 minutes
    Class Type: Partial Video
    Class 15 of 24; repeat classes in groups of x4 before continuing with this program.

    In todays session we are going to start off with a six point carry. Warming up with carrying the bell in evert directions. Today is a strength day we s...

  • Intermediate Series 2, Class 16: On the Clock

    Trainer: Missy
    Duration:45 minutes
    Class Type: Partial Video
    Class 16 of 24; repeat classes in groups of x4 before continuing with this program.

    During today's training session Missy will talk us through two EMOMS. The first we will differentiate between squats and hinges. During the second the...

  • Intermediate Series 2, Class 17: The One With Clean, Saws and Rows

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: partial video
    Class 17 of 24; repeat classes in groups of x4 before continuing with this program.

    Class 17 is all about reps and total body training. Take full rest breaks and work on perfect technique as you continue training squats, cleans, horiz...

  • Intermediate Series 2, Class 18: Put it on Repeat

    Trainer: Lacee
    Duration: 40-50 minutes depending on rest breaks
    Class Type: partial video
    Class 18 of 24; repeat classes in groups of x4 before continuing with this program.

    A little bit of everything; we continue playing with rep ladders in Class 18 and add a little extra elevation to lunges. T...

  • Intermediate Series 2, Class 19: Another Round On Me

    Trainer: Lacee
    Duration: 45-60 minutes depending on rest breaks
    Class Type: partial video
    Class 19 of 24; repeat classes in groups of x4 before continuing with this program.

    Class 19 turns up the glute heat with staggered stance deadlifts, Turkish get ups with added presses and curtsey lunges to...

  • Intermediate Series 2, Class 20: Swing, Clean, Squat, Repeat

    Trainer: Lacee
    Duration: 40-50 minutes depending on rest needed
    Class Type: partial video
    Class 20 of 24; repeat classes in groups of x4 before continuing with this program.

    Double and single kettlebell and bodyweight skill work in interval format. Weights should feel moderate, but reps will add...

  • Intermediate Series 2, Class 21: Getting Up There in Repetitions

    Trainer: Missy
    Duration: 60 minutes
    Class Type: Partial Video
    Class 21 of 24; repeat classes in groups of x4 before continuing with this program.

    Class 21 will feel similar to class 17 but there is more repetitions of the movements. The strength is notable by now! This is a strength session, re...

  • Intermediate Series 2, Class 22: Turning Over Hands

    Trainer: Missy
    Duration: 60
    Class Type: Partial Video
    Class 22 of 24; repeat classes in groups of x4 before continuing with this program.

    In todays session we will be practicing our hand eye coordination by incorporating the hand to hand swing. The repetitions will stay the same as last week but...

  • Intermediate Series 2, Class 23: Back to Back

    Trainer: Missy
    Duration:45
    Class Type: Partial Video
    Class 23 of 24; repeat classes in groups of x4 before continuing with this program.

    In session 23 we are going to be doing continuous weighted Turkish Get Up's. Remember to pause in each position. We are also going to practice single leg deadl...

  • Intermediate Series 2, Class 24: Aces

    Trainer: Missy
    Duration: 45-60
    Class Type: Partial Video
    Class 24 of 24; repeat classes in groups of x4 before continuing with this program.

    Today is the day. It is time to test The Turkish Get Up, strict press, and single arm swing. Good luck, go crush it.

    Equipment Recommendations: light and ...