Bells Up Intermediate, Series 1: The Posterior Chain

Bells Up Intermediate, Series 1: The Posterior Chain

Welcome to Bells Up Level 2!

The Bells Intermediate Programs are for Intermediate/Advanced Students that have solid technique in push/pull/deadlift and squat movements (movements are covered in beginner programs). The first series in at the intermediate level focuses on strengthening the posterior chain (back of body) while working your total bod. The posterior chain is often undertrained and is the most important area to focus on to see physical changes and strength progress.

Series 1 concludes after 16 classes; a mix of strength training and cardio. All classes are meant to be done TWICE in order. Please complete in sets of 4 or 8, then repeat. All classes are a mix of full program video recordings and partial program recordings. Example: complete classes 1-4, repeat, then move on to class 5. Do the same for classes 5-8. By practicing movements repetitively, you'll change your body through improved technique, more reps and weight increases over time.

We offer programs in this fashion because true strength training sets require more rest time than a typical interval class format allows. All videos have a the class program written in the "description" section; some classes have a pre-set online timer included. For playlist options, follow Lacee on Spotify under the username laceelazoff.

Key Movements:
bodyweight planks, hollow body positions and crawling
rows and pull variations
push ups, single and double kettlebell presses
racked position single and double bells
deadlift, lunge and squat variations
kettlebell swings, with optional regression if you don't swing

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Bells Up Intermediate, Series 1: The Posterior Chain
  • Intermediate Series 1, Class 1: The One With the Deadlifts

    Trainer: Lacee
    Duration: 45 minutes

    The Intermediate Series kicks of with a 16-class program focused on the posterior chain. In the first class, Lacee leads you through 45 minutes of skill work and intervals, building technique in staggered-stance deadlifts and single arm dead stop cleans.

    Equ...

  • Intermediate Series 1, Class 2: The Squat Strength Grind

    Trainer: Lacee
    Duration: 60 minutes

    Class two is all about push movements in a slow strength format. This class is meant to be done with the heaviest bell possible for your ability in each movement.

    This session begins with a bodyweight warm up, followed by a skill session to practice goblet c...

  • Intermediate Series 1, Class 3: The One With Clean, Saws and Rows

    Trainer: Lacee
    Duration: 45 minutes

    Class three is the first taste of short, cardio-focused interval training with moderate weights in this series. The goal is to get you moving and get your heart pumping through movements with one kettlebell.

    This session begins with a bodyweight warm up, foll...

  • Intermediate Series 1, Class 4: The One Where You Work That Peach

    Trainer: Lacee

    Duration: 45 minutes

    Class four takes us back to single side deadlifts, with a new twist for feeling your peach aka booty a little more than you have before. We start with a bodyweight warm up, followed by two 6-minute blocks to work on deadlift, rowing and overhead pressing. Be ...

  • Intermediate Series 1, Class 5: The One With the Heavy Squats

    Instructor: Lacee
    Duration: 60 minutes

    Class five is the middle of this series; we explore proper and heavy goblet squats and continue to work the lower body, back and abs. After class four and five, your lower body will be ready for a rest!

    Equipment: One heavy bell and one optional moderate w...

  • Intermediate Series 1, Class 6: I See You, Double Bells

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Full Length Video

    Class six takes us down in weight and up in tempo. After a bodyweight warm up and 20 second intervals of swings or goblet cleans, we tackle double bell technique for the first time and finish with more short and sweet intervals. S...

  • Intermediate Series 1, Class 7: Peach Pie by the Kilograms

    Trainer: Lacee
    Duration: 45 minutes

    Class seven continues to progress single side deadlifts. In this session, we add more weight and double bells as an option to continue to challenge the glutes; a Bells Up booty-building recipe. Even though we’re working the lower body in heavy sets, we’re stil...

  • Intermediate Series 1, Class 8: Strength Grind, You Make Me Feel So Good...

    Trainer: Lacee
    Duration: 60 minutes

    Class eight is back at you with a mix up of movements and progressions to continue honing your technique. You guessed it: rows, glutes and push movements with heavy bells. We’ll practice overhead practicing technique and learn how this movement is not just abo...

  • Intermediate Series 1, Class 9: The One Where We Learn To Swing

    Trainer: Lacee
    Duration: 45 minutes

    You've made it to a new level and finally unlocked a new key: the kettlebell swing! If you're ready to swing, Lacee takes you through a 5-minute tutorial after a bodyweight warm-up that will leave your abs with all the feels. Class continues with combinations ...

  • Intermediate Series 1, Class 10: The One With The Sweaty Start

    Trainer: Lacee
    Duration: 45 minutes

    Since we know it's best to repeat movements for progress, let's mix up a few patterns from the first class in the Level 2 series: deadlifting, core work and upper body push. Class 10 focuses on single leg deadlift variations and chest press, with a high-heart ...

  • Intermediate Series 1, Class 11: Unilateral Booty + Sneaky Abs

    Trainer: Lacee
    Duration: 60 minutes

    A lot of leg and a little back; your second strength grind is all about moving slow and heavy. Weights should be heavy and you'll need all the rest given.

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

  • Intermediate Series 1, Class 12: A Cardio Quickie

    Trainer: Lacee
    Duration: 30 minutes

    A simple EMOM with a lot of sweat. Follow along today's program of "every minute on the minute" movement reps with a moderate weight bell. A little push, a little pull, a lot of heart-rate increases along the way.

    Lacee leads you through the full warm up and ...

  • Intermediate Series 1, Class 13: Get in to the Swing

    Trainer: Lacee
    Duration: 60 Minutes
    Class Type: Partial Video

    We're close to finishing the first program in the Intermediate Series and it's time to apply what you've learned in a 60-minute strength session. Lacee leads you through a bodyweight warm up, followed by a review of kettlebell swing t...

  • Intermediate Series 1, Class 14: Full Court Press

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video

    Today's class is an all out strength grind, with squats and press variations. Stay focused and be sure to keep your weights heavy for the short rep sets ahead. We begin with a bodyweight warm up led by Lacee, followed by an interval ...

  • Intermediate Series 1, Class 15: Russian Vodka Twist

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Partial Video

    Intermediate Series 1, shaken not stirred, straight up with a twist, please. A Russian Twist to be exact. We take a light kettlebell for a spin in this 45-minute cardio session. Get ready to swing (or goblet clean), row and twist. Res...

  • Intermediate Series 1, Class 16: Final Program Test

    Trainer: Lacee
    Duration: 20-30 Minutes
    Class Type: Partial Video

    Class 16 is the final session in Intermediate Series 1: The Posterior Chain. At this point, you should have taken classes 1-15 twice, in groups of four classes (in order), or started over at class 8, followed by classes 9-15 in the...