High Intensity Conditioning (RPE 9)
A collection of high intensity (RPE 9) kettlebell and bodyweight classes for intermediate and advanced levels.
Choose from 10, 20 and 30 minute classes to be completed x1-2 times per week between BUTV strength classes, or a la carte when you need a sweaty session on the go.
Intermediate Level Key Movements: single arm swings, double cleans, two hand swings, push presses, optional low rep snatches and bodyweight movements with optional jumping.
Advanced Level Key Movements: a full range of ballistics, including but not limited to double swings, double push presses, snatches, double snatches and bodyweight movements with jumping.
A sample week combined with Bells Up TV classes could look like this:
Monday: Bells Up TV program class
Tuesday: 30 minute conditioning class
Wednesday: Bells Up TV program class
Thursday: 20 minute conditioning class
Friday: Bells Up TV program class
Saturday: optional 10, 20 or 30 minute conditioning class
Sunday: rest
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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...
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20 Minute Intermediate Conditioning (RPE 9): Double Overhead
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Join Lacee for short and sweet intervals of double kettlebell work. This class combines push presses, double dead stop cleans, and swing cleans with an RPE 9 challenge. Choose this class if you are rested and ready for overhead work, w...
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20 Minute Advanced Conditioning (RPE 9): Split Snatch Surrender
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9After a short bodyweight and kettlebell warm-up, Lacee leads you through short burst intervals of snatches and jumping split lunges, before putting it all together into a split snatch. This class is recommended only for those that are ...
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20 Minute Intermediate Conditioning (RPE 9): Single Bell Push
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Single bell overhead conditioning in 30 seconds on, 30 seconds off intervals. This class is meant to be done with a moderate-weight bell so you can move quickly.
Equipment Recommendations: x1 moderate-weight kettlebell
Key Movement...
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20 Minute Advanced Conditioning (RPE 9): Lower Body Power
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9High Intensity Interval Training: one short burst/all out effort interval, one moderate-paced interval immediately after, one rest interval for full recovery. Bring your best effort for this class, as Lacee blends lower body movements ...
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10 Minute Advanced Conditioning (RPE 8-9): Not Pilates
Trainer: Lacee
Duration: 10 minutes
Class Type: Full VideoAdvanced level strength, mobility and cardio in one. This session blends the kettlebell standing windmill with a snatch to practice endurance and a solid overhead position.
This short duration set should feel like an overall RPE of 8-9.... -
20 Minute Intermediate Conditioning (RPE 9): Sweaty Selfie
Trainer: Lacee
Duration: 20 minutes
Overall RPE: 9Long intervals and decently long rest break: this class will keep you moving with limited recovery. The movements are simple and build to a final complex that's easy to remember, yet challenging to repeat!
Equipment Recommendations: x1 moderate...
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20 Minute Intermediate Conditioning (RPE 9): Flyknit
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 91:1 fast work rest ratios make this overall RPE 9 session sweaty and quick.
Equipment Recommendations: x1 RPE 8 kettlebell swing weight bell for x10 reps or less
Key Movements: goblet squats, half burpees, kettlebell swings
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20 Minute Advanced Conditioning (RPE 9): Secret Snatch
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Snatch practice, anyone? This HIGH intensity interval session is perfect if you're working on your kettlebell snatch, or need a quick session that packs a heart rate punch. You'll complete 54 snatches or single arm swings total after ...
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20 Minute Advanced Conditioning (RPE 8-9): Hot Potato
Trainer: Lacee
Duration: 20 minutes
Overall RPE: 8-9Warm up, then gear up for 10 uninterrupted minutes, just you and your bell. This sequence is considered advanced because it just doesn't stop. Become one with your bell and don't drop it like it's hot.
Equipment Recommendations: x1 snatch tes...
