Intermediate Conditioning Classes

Intermediate Conditioning Classes

Our conditioning classes are meant to make you sweat, one big bell swing at a time...

Perfect as stand alone classes, or in combination with Bells Up strength program classes, our conditioning series will help you perfect technique, gain strength and improve endurance. All Intermediate conditioning classes focus on ballistic movements, including single/double cleans, bodyweight (may include jumping), kettlebell swings and optional snatches with modifications. Each class is delivered via a full length video and written program, so you always have options and visibility in to what's ahead. Conditioning classes can be repeated multiple times and chosen by time frame (no specific order).

We recommend completing x3-4 strength classes per week (depending on recommendations in each series), then following the cadence of repetition (repeat classes in sets of x3 or x4 before moving on. Example: complete classes 1-4, then repeat 1-4 before moving on to class 5). Conditioning classes can be added to your week, especially as you begin to feel stronger, or on days with time constraints.

We recommend training x4-6 times per week, depending on time and fatigue.

Sample schedule with x1 conditioning class per week (works with the cadence of Intermediate Series 1-3):

Monday: strength class (repeat same class second week)
Tuesday: conditioning class (repeat same class, choose a different cardio class, or rest)
Wednesday: strength class (repeat same class second week)
Thursday: rest day (repeat rest day second week)
Friday: strength class (repeat same class second week)
Saturday: strength class (repeat same class second week)

Sample schedule with x2 conditioning classes per week:

Monday: strength class (repeat same class second week)
Tuesday: conditioning class (repeat same class, choose a different cardio class, or rest)
Wednesday: strength class (repeat same class second week)
Thursday: rest day (repeat rest day second week)
Friday: strength class (repeat same class second week)
Saturday: conditioning class (repeat same class, choose a different cardio class, or rest)

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Intermediate Conditioning Classes
  • 20 Minute Intermediate Conditioning: Flyknit

    Trainer: Lacee
    Duration: 20 minutes
    Overall Intensity: HIGH RPE 9

    1:1 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

  • 20 Minute Intermediate Conditioning: Lockout

    Trainer: Lacee
    Duration: 20 minutes

    Explosive hip hinges for aerobic conditioning. This 20-minute session is meant to keep you moving with three simple progressions leading up to single arm kettlebell swings. Overall, this session should feel moderate at an RPE of 7-8.

    Equipment Recommendations...

  • 20 Minute Intermediate Conditioning: Intense AF

    Trainer: Lacee
    Duration: 20 minutes
    Overall Intensity: RPE 7-8

    Three movements, 20 minutes, over and over and over...

    Equipment Recommendations: x1 moderate weight push press bell

    Key Movements: single arm swings, swing cleans, single side push presses

  • 20 Minute Intermediate Conditioning: Heatwave

    Trainer: Missy
    Duration: 20 minutes

    Turkish Get Ups balance out swings and push presses for this medium intensity conditioning session.

    Equipment Recommendations: x1 medium bell, x1 heavy bell

    Key Movements: Turkish Get Ups, push presses, two hand swings, push ups

  • 20 Minute Intermediate Conditioning: Regulators, Mount Up

    Trainer: Missy
    Duration: 20 minutes

    Today's class focuses on dead stop cleans: if you're working on this movement, bring a moderate bell, hit play and practice your explosivity!

    Equipment Recommendations: x1 medium bell, x1 heavy bell

    Key Movements: dead stop clean, full plank

  • 30 Minute Advanced Conditioning: Cruel Summer

    Trainer: Lacee
    Duration: 30 minutes

    The most basic, yet not basic conditioning class you never knew you needed: all Turkish Get Ups and swings in different variations.

    Equipment Recommendations: x1 heavy bell, x1 moderate weight bell, x1 light bell

    Key Movements: Turkish Get Up variations, two...

  • 20 Minute Intermediate Conditioning: Light My Fire

    Trainer: Missy
    Duration: 20 minutes

    Today's session focuses on unilateral work, abdominal training explosive power.

    Equipment Recommendations: x1 medium and x1 heavy bell

    Key Movements: push press, reverse lunges, swing arm swings

  • 20 Minute Intermediate Conditioning: Grease Lightning

    Trainer: Missy
    Duration: 20 minutes

    Squats and swings on repeat for total body conditioning.

    Equipment Recommendations: x1 medium and x1 heavy bell

    Key Movements: goblet squats, two hand swings, hand-to-hand swings

  • 20 Minute Intermediate Conditioning: Glazed Donut

    Trainer: Lacee
    Duration: 20 minutes

    A short and sweet sessions with squat-focused patterns, abdominal work and single arm swings. This is a great class for a mid-week or end of week conditioning session. Class does not include a warm up, so come ready to work!

    Equipment Recommendations: x1 sing...

  • 20 Minute Intermediate Conditioning: Sweaty Selfie

    Trainer: Lacee
    Duration: 20 minutes

    Long intervals and decently long rest break: this class will keep you moving for endurance 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 ...

  • 20 Minute Intermediate Conditioning: Getaway Car

    Trainer: Lacee
    Duration: 20 minutes

    A big, juicy EMOM with kettlebell swings in every interval. This session does not include a warm up (we get right to the point), so come ready to move with a swing weight bell.

    Equipment Recommendations: x1 swing weight bell

    Key Movements: two hand kettleb...

  • 20 Minute Intermediate Conditioning: Flee the Scene

    Trainer: Missy
    Duration: 20 minutes
    Class Type: Full Video

    Equipment Recommendations:
    x2 moderate weight bells, towel

  • 20 Minute Intermediate Conditioning: Bump & Grind

    Trainer: Missy
    Duration: 20 minutes
    Class Type: Full Video

    Equipment Recommendations:
    x2 moderate weight bells

  • 20 Minute Intermediate Conditioning: 170 BPM

    Trainer: Missy
    Duration: 20 minutes
    Class Type: Full Video

    Equipment Recommendations: x1 moderate weight kettlebell

    Every 45 seconds x2 rounds (6 minutes total):

    1. Turkish Get Up, right
    2. single arm reset swings, right
    3. Turkish Get Up, left
    4. single arm reset swing, left

    30 seconds on, ...

  • 20 Minute Intermediate: Fast and Furious

    Trainer: Missy
    Duration: 20 minutes
    Class Type: Full Video

    Equipment Recommendations:
    x2 moderate weight bells

    warm up
    30 seconds each x2 rounds:
    1. superman high plank
    2. racked march, right
    3. low plank downdog
    4. racked march, left

    40 seconds on, 20 seconds off x4 rounds (16 minutes total...

  • 20 Minute Intermediate Cardio: Hey Baby, Hey Baby, Hey...

    Trainer: Lacee
    Duration: 20 minutes
    Class Type: Full Video

    This session blends explosive movements for a high-heart rate burst of cardio. We start with single arm swings and racked holds to challenge breathing and core strength, then finish with interval training to break a sweat. This class sho...

  • 20 Minute Intermediate Cardio: In and Out

    Trainer: Missy
    Duration: 20 minutes
    Class Type: Full Video

    This session blends Turkish Get Ups and push presses for a complimentry pairing of strength and cardio (a match made in heaven, even Zodiac-sign approved). This class should feel like a 7 out of 10 rate of percieved effort and is appropr...

  • 10 Minute Intermediate Cardio: Get It, Honey

    Trainer: Missy
    Duration: 10 minutes
    Class Type: Full Video

    Bring two bells and get ready to practice! After a short warm up, it's all about double cleans and push presses in this 10 minute session. This class should feel like a 8 out of 10 rate of perceived effort overall, so bring bells that ch...

  • Intermediate 20 Minute Cardio: Topo Chico Cardio

    Trainer: Lacee
    Duration: 20 minutes
    Class Type: Full Video

    Pop a bottle of sparkling bubbly water, take a sip and bring a moderate bell. You won't be setting down the iron from awhile. This class should feel like an RPE of 8, with long sequences of movement.

    Equipment Recommendations: x1 light...

  • 30 Minute Intermediate Cardio: Sweat Fest

    Trainer: Missy
    Duration: 30 minutes
    Class Type: Full Video

    Swings, racked squats and thrusters for lunch? This sessions blends a few movements over 45 second intervals to keep you moving. Overall rate of perceived effort should feel like 9 out of 10.

    Equipment Recommendations: x2 medium kettle...

  • 30 Minute Intermediate Cardio: A Job Well Done

    Trainer: Missy
    Duration: 30 minutes
    Class Type: Full Video

    This session is all about the single side movements. We'll warm up with Turkish Get Ups, then move through single arms swings and single side racked lunges. Most rest breaks are active, including core work from hollow holds to planks. Th...

  • 30 Minute Intermediate Cardio: Smooth Sailing

    Trainer: Missy
    Duration: 30 minutes
    Class Type: Full Video

    Grip strength will be tested in this back-to-back session of ballistic movements at an overall 8 out of 10 rate of percieved effort.

    Equipment Recommendations: x2 light/medium matching bells

    Every 60 seconds x1 round:
    1. plank to push...