Welcome to the Bells Up Studio program, Classically Swole (Intermediate/Advanced Level)!

This 20-session program (10 weeks) focuses on total body strength and hypertrophy (heavy sets) in "traditional" kettlebell programming format (low rep, hight set), with one recommended conditioning class per week. We'll work on increasing your overhead press/shoulder strength, building your back, plus single-leg strength and power. Your final (optional) benchmark test will include a 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test. Join this program and rock out to gym classics with limited equipment.

What to expect:
*upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment
*weekly conditioning session with kettlebells and body weight
*interval-based sets, low-rep, high round sessions
*option for adding barbell lifts and pull-ups for advanced levels
*end of program test: benchmarks for 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test

Please complete classes in order, completing x4 sessions per week, then REPEATING sessions in order the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.

Weeks 1+2: videos 1+2+3+4
Weeks 3+4: videos 5+6+7+8
Weeks 5+6: videos 9+10+11+12
Weeks 7+8: videos 13+14+15+16
Weeks 9+10: videos 17+18+19+20
Final Test: written document with benchmark tests for squat, deadlift, push-up, pull up, bent press skill and snatch endurance

This Week:
Class 1: Red Lip Low Squat (squat+press swing)
Class 2: Prince On Vinyl Power (hinge+pull+power)
Class 3: Arms & Abs In The City (upper+abs)
Class 4: Slow Cardio State of Mind (Zone 2 kettlebell cardio)

Please complete classes in order, completing x3 strength sessions per week with one optional cardio session, then REPEATING sessions IN ORDER the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.