Classically Swole: Weeks 3+4

Classically Swole: Weeks 3+4

This Week:
Class 5: Muscle Car (squat+press swing)
Class 6: 501's Fit Cheeks Like A Glove (hinge+pull+power)
Class 7: Secret Shoulder Sculpt (upper+abs)
Class 8: Not Your Mom's Elliptical (HIIT with kettlebells)

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.

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Classically Swole: Weeks 3+4
  • Classically Swole: Weeks 3+4 (Classes 5+6+7+8)

    4.98 MB

    Written version of weeks 3+4 from the program: Classically Swole (Classes 5+6+7+8).

  • Classically Swole, Class 5: Muscle Car (STRENGTH)

    trainer: Lacee
    duration: 49 minutes
    class 5 of 20
    program focus: squat+press+swing

    Rev your engine with squats and swings. Today's session should push you to 80% overall effort with interval sets of tempo single racked squats and combos of single arm swings and strict presses. Bring a wedge or s...

  • Classically Swole, Class 6: 501's Fit Cheeks Like A Glove (STRENGTH)

    trainer: Lacee
    duration: 50 minutes
    class 6 of 20
    program focus: hinge+upper body pull+power

    Hinge your heart out in this interval-based posterior chain (buns and back) strength class. We'll complete 1:1 work rest ratios so you can lift your heaviest reps for rounds. Advanced students: bring a p...

  • Classically Swole, Class 7: Secret Shoulder Sculpt (STRENGTH)

    trainer: Lacee
    class 7 of 20
    program focus: upper+abs

    Shoulder sculpting, but, like really...

    Today's upper body and abs set works arms, chest and shoulder with a sprinkle of horizontal pulling for that Bells Up balance. This class is dumbbell/kettlebell friendly with a required mediu...

  • Classically Swole, Class 8: Not Your Mom's Elliptical (CARDIO)

    trainer: Lacee
    duration: 38 minutes
    class 8 of 20
    program focus: HIIT (high-intensity interval training)

    A little HIIT (once a week is enough, really). Today's session mixes short-burst intervals of kettlebell ballistic movements with extended recovery sets. True HIIT training: go all out during...