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 2 and feel great regarding technique; if you don't feel ready to move on, we recommend repeating Series 2 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 3, we progress weighted Turkish Get Ups, continue building strict press weight and reps and continuing single arm swings, plus other ballistic power variations like two handed swings. We start to weave in some snatch skills! This cycle is an even mix of strength and cardio. At the end of Series 3, you will test two arm swing technique and endurance, Turkish Get Up strength, lunge strength and snatch skills.
Series 3 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:45
Class Type: Partial Video
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 together. Then get our feet wet with famer carries, presses, goblet squats, and more....
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
Equipment Recommendations: light-medium bell and 2 matching medium-heavy bells. Bench or ottomon/chair for rows.
In this session we have start with suitcase deadlifts, rows, and start to practice the TGU again before we make it fancy...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
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 spicy as it started with double bell fun!
Equipment Recommendations: two matching...
Trainer: Missy
Duration:
Class Type: Partial Video
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 start to weave in snatch practice skills!
Warm Up
8 minute running clock
1. x10 gob...
Trainer: Lacee
Duration: 40-60 minutes depending on rest breaks
Class Type: partial video
Bring a few bell to this mostly moderate-weight session, working push/pull movements using rep ladders. This session should feel like an overall rate of perceived effort of 7 out of 10.
Equipment Recommend...
Trainer: Lacee
Duration: 30-40 minutes
Class Type: partial video
Short and sweet: low rep rounds with big bells. Take your time and challenge yourself in weight in this posterior-focused program.
Equipment Recommendations: x1 heavy bell, x1 moderate weight bell
Warm Up:
60 seconds each, runnin...
Trainer: Lacee
Duration: 45-60 minutes
Class Type: partial video
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 and double racks. Today's session should feel like a RPE of 6-7; one of the lightest ...
Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
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 video for form cues and skip the drop if you are too nervous today. More will come...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
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 actvities! Make sure to take the rests in between sides and sets for optimal results.
Eq...
Trainer: Missy
Duration: 45-50 minutes
Class Type: Partial Video
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 Recommendations: two matching medium-heavy bell, light bell, chair/bench ottomon.
Warm U...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
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.
Equipment Recommendations: two matching light-medium bells.
Warm Up:
Tabata
20 sec...
Trainer: Missy
Duration: 45 minutes
Class Type: Partial Video
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: light-medium bell.
Warm Up:
8 minute running clock
1. x12 goblet cleans
2. x12 tota...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
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, remember)? Join bring some big bells and work total body in a heavy session that sho...
Trainer: Lacee
Duration: 60 minutes
Class Type:
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 chain built to last.
Equipment Recommendations: x1 heavy bell, x1 moderate weight bell...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
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 intention (aka slow and controlled). This should feel like one of the lightest clas...
Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
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 should feel like a moderate session, with an overall rate of perceived effort of 7.
...
Duration:60 minutes
Class Type: Partial Video
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.
Equipment Recommendations:matching medium-heavy bells, light-medium bell, yoga block.
Wa...
Trainer: Missy
Duration:60 minutes
Class Type: Partial Video
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 Recommendations: two matching medium-heavy bell, light bell, chair/bench ottomon.
Warm Up:
60 ...
Trainer: Missy
Duration: 45
Class Type: Partial Video
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 between.
Equipment Recommendations: two matching light-medium bells.
Warm Up:
Tabat...
Trainer: Missy
Duration: 45
Class Type: Partial Video
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 accomplish the goal.
Equipment Recommendations: light-medium bell.
Warm Up:
8 minute r...
Trainer: Lacee
Duration: 45-60 minutes
Class Type: partial video
Equipment Recommendations: x2 heavy bells, x2 moderate weight bells
Start your final two week stretch with this moderate-paced class, an overall rate of perceived effort of 7.
Warmup:
60 seconds running clock, x2 rounds:
1. singl...
Trainer: Lacee
Duration: 40-60 minutes
Class Type: partial video
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. Be sure to pack a light bell for bottoms up skill practice and get ready to work th...
Trainer: Lacee
Duration: 40-60
Class Type: partial video
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 every interval
2. 20 seconds on, 10 seconds off x8 rounds:
Turkish Get Up elbow rolls,...
Trainer: Lacee
Duration: 20-30 minutes
Class Type: partial video
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 completed once aft...
