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 weighted Turkish Get Ups, teaching the kettlebell snatch and continue unilateral work (single side), especially lower body. The goal of this program is to build strength in the Turkish Get Up, nail kettlebell snatch technique and work that booty with lunges and single leg movements.
Test Movements: snatch technique, double racked lunges, weighted Turkish Get Ups
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 4 (2021)
Trainer: Missy
Duration:45
Class Type: Partial Video
Class 1 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: one light. bell, 2 matching medium-heavy bells, yoga block.
Welcome to Intermediate 3 class 1! We are going to do today's warm up to...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: light-medium bell and 2 matching medium-heavy bells. Bench or ottomon/chair for rows.
In this session we have start with su...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 3 of 24; repeat classes in groups of x4 before continuing with this program.
Our warm up is spicy today! Get ready for two back to back tabatas! We will aslo be doing single side rack squats and eccentric pushups. We will end as...
Trainer: Missy
Duration:
Class Type: Partial Video
Class 4 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: light-medium bells.
Today is the day we start doing TGU's for repetitions! We also will practice our single arm swings. We will also s...
Trainer: Lacee
Duration: 40-60 minutes depending on rest breaks
Class Type: partial video
Class 5 of 24; repeat classes in groups of x4 before continuing with this program.
Bring a few bell to this mostly moderate-weight session, working push/pull movements using rep ladders. This session should...
Trainer: Lacee
Duration: 30-40 minutes
Class Type: partial video
Class 6 of 24; repeat classes in groups of x4 before continuing with this program.
Short and sweet: low rep rounds with big bells. Take your time and challenge yourself in weight in this posterior-focused program.
Equipment Recomm...
Trainer: Lacee
Duration: 45-60 minutes
Class Type: partial video
Class 7 of 24; repeat classes in groups of x4 before continuing with this program.
Short interval sneaky abs: you're welcome. Keep a few bells close, because post double Tabata warm-up, we'll moving through intervals with single an...
Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
Class 8 of 24; repeat classes in groups of x4 before continuing with this program.
Don't drop your snatch! In today's session, we practice the path of the kettlebell snatch, then the infamous drop from the top. Be sure to watch the...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 9 of 24; repeat classes in groups of x4 before continuing with this program.
In session nine we are building strength by adding reps. We will start to notice some real grip strength changes that will help us in daily life actvit...
Trainer: Missy
Duration: 45-50 minutes
Class Type: Partial Video
Class 10 of 24; repeat classes in groups of x4 before continuing with this program.
Todays warm up will get the core fired up! Perfect prep for our increasing amount of reps in the row, deadlift and Turkish Get Up!
Equipment Recom...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 11 of 24; repeat classes in groups of x4 before continuing with this program.
Today we are going to be on all fours enforcing our crawling positions. We will add more rounds to our pushups and squats and end with a sweaty EMOM.
...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Class 12 of 24; repeat classes in groups of x4 before continuing with this program.
We are going to work our coordination with some hand to hand swings today. Grab your chalk and stay focused on that bell.
Equipment Recommendations: ...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 13 of 24; repeat classes in groups of x4 before continuing with this program.
Let the rep ladder climb to the sky! We're back with a fresh set of classes, but the same movements over and over (because that's how we get results, ...
Trainer: Lacee
Duration: 60 minutes
Class Type:
Class 14 of 24; repeat classes in groups of x4 before continuing with this program.
Reps counts stay high in Class 14 and we know you're ready. We brings back heavy 2-hand swings, floor-press Turkish Get Ups and deadlifts to create a posterior chai...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 15 of 24; repeat classes in groups of x4 before continuing with this program.
Switch your rack and push it slow. Class 15 is a simple program that adds up quickly. Don't underestimate the power of short intervals and moving with...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 16 of 24; repeat classes in groups of x4 before continuing with this program.
A big finish to the week with more snatch practice; if you are not comfortable snatching, reps can be substituted for dead clean to push press. This s...
Duration:60 minutes
Class Type: Partial Video
Class 17 of 24; repeat classes in groups of x4 before continuing with this program.
Lots of rounds and lots of repetitions. Lots of presses, squats and lunges! Trust the process. Each round and each repetition gets us closer to more strength.
Equip...
Trainer: Missy
Duration:60 minutes
Class Type: Partial Video
Class 18 of 24; repeat classes in groups of x4 before continuing with this program.
More repetitions of the same movements of rows and presses will only get us stronger. Today we will end with a little sweat too!
Equipment Recommendat...
Trainer: Missy
Duration: 45
Class Type: Partial Video
Class 19 of 24; repeat classes in groups of x4 before continuing with this program.
The fun has really begun with some advanced pushup options. We will play around with finger assisted pushups. Have. fun with it and shake out the tension in b...
Trainer: Missy
Duration: 45
Class Type: Partial Video
Class 20 of 24; repeat classes in groups of x4 before continuing with this program.
Today we are going to bell up for our Turkish Get up. So take that into consideration when looking at rounds and reps. We kept the reps and rounds low to acco...
Trainer: Lacee
Duration: 45-60 minutes
Class Type: partial video
Class 21 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: x2 heavy bells, x2 moderate weight bells
Start your final two week stretch with this moderate-paced class, an overall r...
Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
Class 22 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendations: x1 light bell, x1 moderate bell, x1 heavy bell
Today's session will feel like an overall rate of perceived effort of 7....
Trainer: Lacee
Duration: 40-60
Class Type: partial video
Class 23 of 24; repeat classes in groups of x4 before continuing with this program.
Equipment Recommendation: x2 moderate weight bells, x1 heavy bell
Warm Up
1. 20 seconds on 10 seconds off x8 rounds:
power lunges, alternating leg leg eve...
Trainer: Lacee
Duration: 20-30 minutes
Class Type: partial video
Class 24 of 24!
Equipment Recommendations: snatch weight bell, swing weight bell, x1 moderate weight bell
This session is your final test class, or "measuring stick" before moving on to Intermediate Series 4. This class can be c...
