Bells Up Beginner, Series 1: Press, Pull, Squat and Rotate

Bells Up Beginner, Series 1: Press, Pull, Squat and Rotate

Welcome to Bells Up Beginner!

Bells Up Beginner programs are for students new to kettlebell training and/or weight training in general. These classes help perfect basic technique in push/pull/deadlift and squat movements. The first series in the beginner program focuses on strengthening the posterior chain (back of body), core and laying the strength foundation for your entire body. The posterior chain is often undertrained and is the most important area to focus on to see physical changes and strength progress.

All classes are provided by full video or partial video recordings, with the written program included in the class description for every class. Partial recordings include a filmed warm-up and detailed movement explanations/cues for the rest of the program. We offer programs in this fashion because true strength training sets require more rest time than a typical interval class format allows. Some classes have a pre-set online timer included. For playlist options, follow Lacee on Spotify under the username laceelazoff.

Series 1 concludes after 24 classes, meant to be done TWICE (48 total sessions). We recommend repeating classes if you haven't mastered the repetitions with your specific weight. Example: complete classes 1-4, repeat, then move on to class 5. Do the same for classes 5-8, and so on. By practicing movements repetitively, you'll change your body through improved technique, more reps and weight increases over time.

Key Movements:
bodyweight planks, hollow body positions and crawling
variations of carries
rows
push ups at different tempos, single kettlebell presses
racked position
deadlift, lunge and squat variations

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Bells Up Beginner, Series 1: Press, Pull, Squat and Rotate
  • Beginner Series 1, Class 1: Can’t Stop Won’t Stop

    Trainer: Missy
    Duration: 60 minutes

    Description: In this session Missy keeps it simple and effective with ladders of cleans, rows, lunges and presses. Find a space, take off your shoes and get ready to get stronger.

    TO NOTE: This class video is of a warm up, skill session and explanation of all...

  • Beginner Series 1, Class 2: Get Low, Get Low, Get Low

    Trainer: Missy
    Duration: 40 minutes

    Description: In this session you will dive into squats and pushups with some lengthy ladders. Find a space, take off your shoes and get ready to get stronger.

    TO NOTE: This class video is of a warm up, skill session and explanation of all movements included i...

  • Beginner Series 1, Class 3: Holy Hollow Hold

    Trainer: Missy
    Duration: 60 minutes

    Hollow holds galore, get ready to focus on that core strength. This session is packed with a range of skills from squatting and hinging to pulling and pushing. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot an...

  • Beginner Series 1, Class 4: Crawl Before You Ball

    Trainer: Missy
    Duration: 40 minutes

    In this session you will practice a combination of crawl movements. This session is a great combination of push movements, core and lower body. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettlebe...

  • Beginner Series 1, Class 5: Enough About the Baby, Get Up Already

    Trainer: Missy
    Duration: 60 minutes

    In this session there is an intro to the baby get up, fantastic for your core. This session is a combination of overhead movements and core with a splash of squat practice. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight...

  • Beginner Series 1, Class 6: Flamingo

    Trainer: Missy
    Duration: 60 minutes

    Single leg deadlift practice for today's session. This session is full of pressing, pulling, and carrying; get ready. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettlebells

    Optional: two matchin...

  • Beginner Series 1, Class 7: Flip It and Reverse It

    Trainer: Missy
    Duration: 60 minutes

    In this session you march it out with overhead marches and progress your movements with more reps. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettlebells

    Optional: two matching light weight bell...

  • Beginner, Series 1, Class 8: Press and Pull

    Trainer: Missy
    Duration: 40 minutes

    In this session you slow down the pushup. This session is a great place to focus on the technique of the push with some other skills sprinkled in. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettl...

  • Beginner Series 1, Class 9: Try Something Different

    Trainer: Missy
    Duration: 40 minutes

    In this session you switch up your squat stance with closer foot positioning. This session will challenge you by adding in more reps. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettlebells

    Optio...

  • Beginner Series 1, Class 10: Rock 'em Sock 'em

    Trainer: Missy
    Duration: 60 minutes

    In this session you spend a lot of time on overhead holding and baby get ups . These are two great skills for shoulder and core strength. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettlebells

    O...

  • Beginner Series 1, Class 11: Slow Down to Speed Up

    Trainer: Missy
    Duration: 40 minutes

    In this session you slow down our pushups with a long push ladder. This is a great opportunity to hone in on core skills. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot and light kettlebells

    Optional: two mat...

  • Beginner Series 1, Class 12: SIXTY Minutes

    Trainer: Missy
    Duration: 60 minutes

    In this session you will be doing a variety of movements and ladders. This session you will challenge your mind with a variety of crawls, increase your ladders and continue on working technique. Find a space, take off your shoes and get ready to get stronger.
    ...

  • Beginner Series 1, Class 13: Hourglass

    Trainer: Missy
    Duration: 60 minutes

    In this session there are lots of EMOM’s (every minute on the minute). The bulk of the session will be squats, hinges and pushups. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot, two medium and one light kettl...

  • Beginner Series 1, Class 14: Core Connection

    Trainer: Missy
    Duration: 40 minutes

    In this session we are doing all our movements on a timer, so be ready to work, rest repeat. The bulk of the session will carries, cleans, chest presses and lunges. The last part of the session will be a real core challenger. Find a space, take off your shoes ...

  • Beginner Series 1, Class 15: Balancing act

    Trainer: Missy
    Duration: 60 minutes

    Description: This week's training sessions are all about work, rest repeat. We will start off with a brain challenge by flipping back and forth between crab and crawl positions. Then the bulk of the session will challenge your ability to work one side of the b...

  • Beginner Series 1, Class 16: Shoulders and Back Take That

    Trainer: Missy
    Duration: 40 minutes

    Description: This session we do a lot in the crawl position. We will balance it out with some seesaw pressing, a new movement for this series as well as rowing. We will end with a 5 minutes cardio burst where we practice our goblet cleans. Find a space, take o...

  • Beginner Series 1, Class 17: Hips Don’t Lie

    Trainer: Missy
    Duration: 60 minutes

    Description: This session we change up our deadlift stance, progress our get ups and change up our row positioning. We will end it with single side dead clean practice, leaving you a little sweaty for sure. Find a space, take off your shoes and get ready to ge...

  • Beginner Series 1, Class 18: Similar but Different

    Trainer: Missy
    Duration: 40 minutes

    Description: This session we practice out single side clean and rack position, progress our chest press, and add a variation of lunges. We will end it with a combination of core exercises. Find a space, take off your shoes and get ready to get stronger.

    Equip...

  • Beginner Series 1, Class 19: Stacked and Racked

    Trainer: Missy
    Duration: 60 minutes

    Description: This session we practice movements in the double rack position, carries and squats. We will be practicing parts of the Turkish get up, and honig in on our overhead hold. Find a space, take off your shoes and get ready to get stronger.

    Equipment: ...

  • Beginner Series 1, Class 20: Double Down

    Trainer: Missy
    Duration: 40 minutes

    Description: This session we progress our Turkish Get Up, making it halfway through the movement. We will practice double dead cleans and double presses. Find a space, take off your shoes and get ready to get stronger.

    Equipment: bodyweight, barefoot, two med...

  • Beginner Series 1, Class 21: Partially Weighted

    Trainer: Missy
    Duration: 60 minutes

    Description: In session 21 we will be increasing rounds of the sumo deadlift and press. We will be refining the partial get up so we can get prepped for the full movement. Make sure you have a kettlebell you can comfortably hold overhead for overhead lunges, ...

  • Beginner Series 1, Class 22: Clean Squat Press Lunge

    Trainer: Missy
    Duration: 40 minutes

    Description: Right front the start we will be moving around a lot with eight minutes of crawling. We will add working time to the clean and squat with smaller rest breaks. For the last circuit we will be adding more working time and more rounds from the previo...

  • Beginner Series 1, Class 23: Round for Round

    Trainer: Missy
    Duration: 60 minutes

    Description: Today's training session will be two large circuits and we will add weight to your trukish get up. If the turkish get up isn't sinking in just yet continue to practice with bodyweight only. Take breaks where necessary and always connect back to yo...

  • Beginner Series 1, Class 24: All the Way Up

    Trainer: Missy
    Duration: 40 minutes

    Description: This is our final session and the Turkish Get Up finale! Remember body weight is always an option! Take the breaks in between sets, move slow, and keep your eye on the bell. Find a space, take off your shoes and get ready to get stronger.

    TO NOTE...