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).
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 ...
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, ...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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 ...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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...
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 ...
