Program Goal: you're lifting heavier and your bells (and maybe you) are feeling lighter...
Who is this program for?
*Those that completed Intermediate Series 1 and feel great regarding technique; if you don't feel ready to move on, we recommend repeating Series 1 before moving on.
*Those well versed in squat/hinge/push/pull patterns and have experience with ballistic movements like the kettlebell swing.
*Intermediate kettlebell users: as in, it's not your first time swinging, but you're not quite ready to for advanced skill and strength work.
*Advanced kettlebell practitioners looking to lift heavy in basic skills; we recommend bringing some big bells to this program to challenge yourself!
In Intermediate Series 2, we introduce weighted Turkish Get Ups, continue building strict press weight and reps and introduce single arm swings, plus other ballistic power variations. This cycle is an even mix of strength and cardio. At the end of Series 2, you will test single arm swing technique and endurance, strict press strength, double racked squat and find your "comfort weight" when performing a Turkish Get Up. You'll also re-test the double deadlift if you completed Intermediate Series 1.
Series 2 is comprised of 24 videos led by Missy and Lacee; almost all videos are what we call "partial" format, as in we'll lead you through a guided warm up, then spend time demonstrating and giving detailed form cues for the movements included in the class. We will not guide you through the entire class; this allows us to set you up for success and program adequate rest breaks for heavy strength session. Partial videos are part of the Bells Up "secret sauce." No worries: everything you need is included in each class video class description, including a detailed written program and sometimes a custom timer you can use to keep yourself on track during class.
Please repeat classes in groups of 4 before moving on, or complete half the program (12 classes) and start over before moving on. Each class in this series should be completed TWICE before testing. We program on a 4-session-per-week cadence, so this program will take 12-weeks total if you complete x4 classes per week.
We recommend you follow @laceelazoff on Spotify https://open.spotify.com/user/laceelazoff?si=TjQoOnetSJWtXpTjQOWx9Q
for playlists and follow @bellsuptv on Instagram for video release updates!
Have fun and ask us questions on the message board or by email.
Get Up. Show up. Let's get those Bells Up!
xo Lacee+Missy
Trainer: Missy
Duration: 60
Class Type: Partial Video
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 we will increase the rounds.
Equipment Recommendations: Two matching light-medium ...
Trainer: Missy
Duration: 45-60
Class Type: Partial Video
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 medium bell. Plus 2 matching medium bells.
Program:
Warm Up:
:40 on :20 rest second...
Trainer: Missy
Duration: 60 minutes
Class Type: Partial Video
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, reminder to take breaks as needed.
Equipment Recommendations: Light and medium bell a...
Trainer: Missy
Duration:45
Class Type: Partial Video
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 deadlifts to really engage the glutes and establish core control.
Equipment Recommendati...
Trainer: Lacee
Duration: 40-50 minutes depending on rest needed
Class Type: partial video
Double and single kettlebell and bodyweight skill work in interval format. Weights should feel moderate, but reps will add up.
Equipment Recommendations:
x2 moderate weight bells
Program
Warm Up:
40 se...
Trainer: Lacee
Duration: 45-60 minutes depending on rest breaks
Class Type: partial video
Class 19 turns up the glute heat with staggered stance deadlifts, Turkish get ups with added presses and curtsey lunges to hit the spot.
Equipment Recommendations: x1 light or medium bell, x2 matching mod...
Trainer: Lacee
Duration: 40-50 minutes depending on rest breaks
Class Type: partial video
A little bit of everything; we continue playing with rep ladders in Class 18 and add a little extra elevation to lunges. Tag us if your booty is sore in two days...
Equipment Recommendations: x1 light bell...
Trainer: Lacee
Duration: 50 minutes
Class Type: partial video
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, horizontal pulls and overhead presses.
Equipment Recommendations: x2 light/moderate weig...
Trainer: Missy
Duration: 60 minutes
Class Type: Partial Video
Welcome to the last week of the 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 so reminder to take breaks as needed.
Equipment Reco...
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
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 up, followed by rounds of strength movements meant to be done with your best techni...
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
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 well could be the toughest of your program to date. Enjoy the warm up and prepare ...
Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
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 heart rate might go up a notch as we practice double bells in the dead clean, two h...
Trainer: Missy
Duration:50 minutes
Class Type: Partial Video
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 should be working at 70% of our maximum effort. Take rests at the end of the set and ...
Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
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 us today. The second set should leave you feeling a little sweaty.
Equipment Recom...
Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
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 few lunges to the top of the Turkish Get Up, so make sure to take that into consider...
Trainer: Missy
Duration:60 minutes
Class Type: Partial Video
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 our single side cleans as well as floor presses with our hips up, an important detail...
Squat, plank, swing: we're back with an every minute on the minute strength set full of basic moves and sneaky abs. Lacee starts you out with a short bodyweight program then gets right to the point with movement demonstrations and technique cues for a 42 minute session with unilateral spice.
T...
Breaking up the get up, all day every day. Class 9 keeps you cleaning, squatting and practicing Turkish Get Up in movement sets for rounds. Join Lacee for a warm up, followed by movement explanations to set off this strength-focused session.
Trainer: Lacee
Duration: 60 minutes
Class Type: Parti...
Trainer: Missy
Duration:50-60 minutes
Class Type: Partial Video
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. We will be working every minute on the minute so reps will be low but we will be ...
Trainer: Missy
Duration:45 minutes
Class Type: Partial Video
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 the. program to help reinforce the hip thrust. Try for continuous rounds making this ...
Trainer: Missy
Duration: 60 minutes
Class Type: Partial Video
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 strength day, grab your life by the bells. Remember to take breaks when necessary.
...
Trainer: Lacee
Duration: 45 minutes
Class Type: Partial Video
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, then preps you for a 30-minute strength interval session following an every minute...
Trainer: Lacee
Duration: 45 minutes
Class Type: Partial Video
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 patterns. Lacee leads you through a bodyweight warm up that will leave your abs wonderi...
Full Description:
Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
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 Lacee guides you through form cues that will help you feel electrici...
