Intermediate Cardio Classes

Intermediate Cardio Classes

Our cardio 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 Intermediate Level strength program classes, our cardio series will help you perfect technique, gain strength and improve endurance. All Intermediate cardio 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. Cardio classes can be repeated multiple times and chosen by time frame (no specific order).

If you're following the Bell Up TV Intermediate Program, 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). Cardio classes can be added to your week, especially as you begin to feel stronger, or on days with time constraints.

We recommend that Intermediate Members train x4-6 times per week, depending on time and fatigue.

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

Monday: strength class (repeat same class second week)
Tuesday: cardio 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 Intermediate Schedule with x2 cardio classes per week (works with the cadence of Intermediate Series 4-beyond):

Monday: strength class (repeat same class second week)
Tuesday: cardio 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: cardio class (repeat same class, choose a different cardio class, or rest)

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Intermediate Cardio Classes
  • 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...

  • 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...

  • 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...

  • 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...

  • 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...

  • 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...