Hands on Bells 2.0: Weeks 5+6

Hands on Bells 2.0: Weeks 5+6

***PROGRAM RELEASE 7/14/24***

This Week:
Class 7: Double Bell Boost (squat+lunge+pull)
Class 8: Gluteus Maximus (hinge+push+power)
Class 9: Hierro Hero (lower and upper push+pull mix)
Optional Cardio: Sweat-proof Mascara (slow cardio 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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Hands on Bells 2.0: Weeks 5+6
  • Hands on Bells 2.0: Weeks 5+6 (Classes 7+8+9+optional cardio)
    Hands on Bells 2.0: Weeks 5+6 (Classes 7+8+9+optional cardio)
    3.23 MB

    Hands on Bells 2.0: Weeks 5+6 (Classes 7+8+9+optional cardio)

    3.23 MB

    Written version of weeks 3+4 from the program: Hands on Bells 2.0 (Classes 7+8+9+optional cardio).

  • Hands on Bells 2.0, Class 7: Double Bell Boost (STRENGTH)
    39:23
    Hands on Bells 2.0, Class 7: Double Bell Boost (STRENGTH)

    Hands on Bells 2.0, Class 7: Double Bell Boost (STRENGTH)

    trainer: Lacee
    duration: 40 minutes
    class 7 of 15
    program focus: squat+lunge+pull

    This interval-based class blends squats, lunges and hinged rows with a splash of tempo. Bring heavy to moderate weights (see recommendations below) to hit your overall RPE 8.

    key movements:
    *double racked squats (...

  • Hands on Bells 2.0, Class 8: Gluteus Maximus (STRENGTH)
    39:20
    Hands on Bells 2.0, Class 8: Gluteus Maximus (STRENGTH)

    Hands on Bells 2.0, Class 8: Gluteus Maximus (STRENGTH)

    trainer: Lacee
    duration: 39 minutes
    class 8 of 15
    program focus: hinge+push+power

    This posterior-chain focused class works your hamstrings and glutes with Romanian deadlifts and includes practice for the "drop" phase of the kettlebell snatch. If you aren't up for snatching, Lacee guides you thro...

  • Hands on Bells 2.0, Class 9: Hierro Hero (STRENGTH)
    36:13
    Hands on Bells 2.0, Class 9: Hierro Hero (STRENGTH)

    Hands on Bells 2.0, Class 9: Hierro Hero (STRENGTH)

    trainer: Lacee
    duration: 36 minutes
    class 9 of 15
    program focus: lower and upper push+pull mix

    This total body session starts with a core-focused warm up, then builds to sets of lunges with horizontal and vertical push movements. Bring weights that push you to an RPE 8-9 for you.

    key movemen...

  • Moderate Intensity Cardio: Sweat Proof Mascara (CARDIO)
    37:38
    Moderate Intensity Cardio: Sweat Proof Mascara (CARDIO)

    Moderate Intensity Cardio: Sweat Proof Mascara (CARDIO)

    trainer: Lacee
    duration: 38 minutes
    program focus: cardio intervals

    This cardio session uses two-minute intervals of consistent movement to help your break a sweat and manage a moderate heart rate increase throughout. Bring one moderate weight kettlebell for the below key movements and try not ...

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