Hands on Bells 2.0: Weeks 1+2

Hands on Bells 2.0: Weeks 1+2

Welcome to the current program from the Bells Up Studio strength series, "Hand on Bells 2.0" (intermediate/advanced levels). Hands on Bells 2.0 will release classes for the next 10 weeks, with new drops happening every other Sunday from June 16-August 11, 2024. The Current Strength Program collection refreshes every 10 weeks, so you always have new classes ready to save as your favorites.

This 15-session strength program (plus 5 additional optional cardio classes) focuses on rep ladders and interval sets, pushing you to not only move weight, but build endurance. Many sessions in this program are focused on hypertrophy: working moderate weight lifts for reps in the 8-15 range. All sessions are programmed in the following format: squat+lunge+pull, hinge+push+power, lower/upper+push/pull mix and optional kettlebell cardio.

We offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort/exertion). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session. Even though there are 15 videos included in this program, think of the full program being double that amount due to the Bells Up Studio repetition cadence (more on that below).

Key Movements: kettlebell jerks, push presses, snatches, double strict presses, goblet/double racked or barbell squats, lateral lunges, Romanian deadlifts, split squats
Benchmark Test Movements: push press or snatch, squat of choice, deadlift of choice, single side strict presses or double presses, optional pull up and push up

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
*x1 weekly recommended conditioning session, using mostly kettlebells (we off x3-4 per week strength session in case you want to do other activities you love, like Pilates, running or spin classes)
*ladder reps and interval-based sets to keep you moving and resting appropriately
*option for adding barbell lifts and pull-ups for advanced levels
*end of program test: benchmarks for push press or snatch endurance, squat of choice, deadlift of choice, single side strict presses or double presses, optional pull up and push up

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.

RELEASE SCHEDULE for Hand on Bells 2.0:
Weeks 1+2: videos 1+2+3+optional cardio (first release 6/16/24)
Weeks 3+4: videos 4+5+6+optional cardio (first release 6/30/24)
Weeks 5+6: videos 7+8+9+optional cardio (first release 7/14/24)
Weeks 7+8: videos 10+11+12+optional cardio (first release 7/28/24)
Weeks 9+10: videos 13+14+15+optional cardio (first release 8/11/24)

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Hands on Bells 2.0: Weeks 1+2
  • Hand on Bells 2.0: Weeks 1+2 (Classes 1+2+3+optional cardio)

    3.23 MB

    Written version of weeks 1+2 from the program: Hand on Bells 2.0 (Classes 1+2+3+optional cardio).

  • Hands on Bells 2.0, Class 1: Tickle the Handle (STRENGTH)

    trainer: Lacee
    duration: 45 minutes
    class 1 of 15
    program focus: squat+lunge+pull

    Welcome to class 1 of your newest strength and cardio program! Today's class introduces heavy squats, pulls and lunges. This rep-based class is customizable to your level: pay close attention to form cues and modif...

  • Hands on Bells 2.0, Class 2: Pinky Grip (STRENGTH)

    trainer: Lacee
    duration: 45 minutes
    class 2 of 15
    program focus: hinge+push+power

    Join Lacee for today's upper+lower body split, including explosive power from dead stop cleans and push presses. After guided warm up, we'll practice movements that build to our final working set: finish intervals ...

  • Hands on Bells 2.0, Class 3: Tempo Temptation (STRENGTH)

    trainer: Lacee
    duration: 31 minutes
    class 3 of 20
    program focus: lower and upper push+pull mix

    This short-and-sweaty set will give you an upper body pump (hello pull ups and push ups), with enough reverse lunges to round out your week (and backside).

    key movements:
    *tempo push ups
    *double suit...

  • Slow Cardio: Rolling Intervals (CARDIO)

    trainer: Lacee
    duration: 36 minutes
    program focus: Zone 2 slow cardio

    Today's cardio session blends three movements with double kettlebells (push presses or jerks, swing cleans and squats) for alternating rep sets. Bring moderate weight kettlebells so you can move quickly (this is not the time t...