Intermediate Series 1: Poppin' Posterior (2021)

Intermediate Series 1: Poppin' Posterior (2021)

Program Goal: posterior chain, oh yeah...

The Bells Up TV Intermediate Series begins with a 12-week program focused on strengthening the back of body and creating a powerhouse foundation. The goal of this program is to build confidence in basic kettlebell movements and build a backside.

Test Movements: kettlebell deadlift, kettlebell swing, hinged rows, strict press
Video Cadence: partial videos (warm up and movement demos only) meant to be completed in sets of x4 TWICE before moving on.
***If you prefer FULL LENGTH video classes, begin with Intermediate Series 4 (2021)***

Weeks 1-2: Classes 1, 2, 3 and 4 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 3-4: Classes 5, 6, 7 and 8 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 5-6: Classes 9, 10, 11 and 12 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 7-8: Classes 13, 14, 15 and 16 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 9: TEST then move to Intermediate Series 2 (2021) or any program in chronological order after

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Intermediate Series 1: Poppin' Posterior (2021)
  • Intermediate Series 1, Class 1: The One With the Deadlifts

    Trainer: Lacee
    Duration: 45 minutes
    Class 1 of 16; repeat classes in groups of x4 before continuing with this program.

    The Intermediate Series kicks of with a 16-class program focused on the posterior chain. In the first class, Lacee leads you through 45 minutes of skill work and intervals, buil...

  • Intermediate Series 1, Class 2: The Squat Strength Grind

    Trainer: Lacee
    Duration: 60 minutes
    Class 2 of 16; repeat classes in groups of x4 before continuing with this program.

    Class two is all about push movements in a slow strength format. This class is meant to be done with the heaviest bell possible for your ability in each movement.

    This session...

  • Intermediate Series 1, Class 3: The One With Clean, Saws and Rows

    Trainer: Lacee
    Duration: 45 minutes
    Class 3 of 16; repeat classes in groups of x4 before continuing with this program.

    Class three is the first taste of short, cardio-focused interval training with moderate weights in this series. The goal is to get you moving and get your heart pumping through ...

  • Intermediate Series 1, Class 4: The One Where You Work That Peach

    Trainer: Lacee
    Duration: 45 minutes
    Class 4 of 16; repeat classes in groups of x4 before continuing with this program.

    Class four takes us back to single side deadlifts, with a new twist for feeling your peach aka booty a little more than you have before. We start with a bodyweight warm up, foll...

  • Intermediate Series 1, Class 5: The One With the Heavy Squats

    Instructor: Lacee
    Duration: 60 minutes
    Class 5 of 16; repeat classes in groups of x4 before continuing with this program.

    Class five is the middle of this series; we explore proper and heavy goblet squats and continue to work the lower body, back and abs. After class four and five, your lower bo...

  • Intermediate Series 1, Class 6: I See You, Double Bells

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Full Length Video
    Class 6 of 16; repeat classes in groups of x4 before continuing with this program.

    Class six takes us down in weight and up in tempo. After a bodyweight warm up and 20 second intervals of swings or goblet cleans, we tackle double ...

  • Intermediate Series 1, Class 7: Peach Pie by the Kilograms

    Trainer: Lacee
    Duration: 45 minutes
    Class 7 of 16; repeat classes in groups of x4 before continuing with this program.

    Class seven continues to progress single side deadlifts. In this session, we add more weight and double bells as an option to continue to challenge the glutes; a Bells Up booty-...

  • Intermediate Series 1, Class 8: Strength Grind, You Make Me Feel So Good...

    Trainer: Lacee
    Duration: 60 minutes
    Class 8 of 16; repeat classes in groups of x4 before continuing with this program.

    Class eight is back at you with a mix up of movements and progressions to continue honing your technique. You guessed it: rows, glutes and push movements with heavy bells. We’ll...

  • Intermediate Series 1, Class 9: The One Where We Learn To Swing

    Trainer: Lacee
    Duration: 45 minutes
    Class 9 of 16; repeat classes in groups of x4 before continuing with this program.

    You've made it to a new level and finally unlocked a new key: the kettlebell swing! If you're ready to swing, Lacee takes you through a 5-minute tutorial after a bodyweight warm...

  • Intermediate Series 1, Class 10: The One With The Sweaty Start

    Trainer: Lacee
    Duration: 45 minutes
    Class 10 of 16; repeat classes in groups of x4 before continuing with this program.

    Since we know it's best to repeat movements for progress, let's mix up a few patterns from the first class in the Level 2 series: deadlifting, core work and upper body push. Cl...

  • Intermediate Series 1, Class 11: Unilateral Booty + Sneaky Abs

    Trainer: Lacee
    Duration: 60 minutes
    Class 11 of 16; repeat classes in groups of x4 before continuing with this program.

    A lot of leg and a little back; your second strength grind is all about moving slow and heavy. Weights should be heavy and you'll need all the rest given.

    TO NOTE: This class...

  • Intermediate Series 1, Class 12: A Cardio Quickie

    Trainer: Lacee
    Duration: 30 minutes
    Class 12 of 16; repeat classes in groups of x4 before continuing with this program.

    A simple EMOM with a lot of sweat. Follow along today's program of "every minute on the minute" movement reps with a moderate weight bell. A little push, a little pull, a lot o...

  • Intermediate Series 1, Class 13: Get in to the Swing

    Trainer: Lacee
    Duration: 60 Minutes
    Class Type: Partial Video
    Class 13 of 16; repeat classes in groups of x4 before continuing with this program.

    We're close to finishing the first program in the Intermediate Series and it's time to apply what you've learned in a 60-minute strength session. Lace...

  • Intermediate Series 1, Class 14: Full Court Press

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Partial Video
    Class 14 of 16; repeat classes in groups of x4 before continuing with this program.

    Today's class is an all out strength grind, with squats and press variations. Stay focused and be sure to keep your weights heavy for the short rep s...

  • Intermediate Series 1, Class 15: Russian Vodka Twist

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Partial Video
    Class 15 of 16; repeat classes in groups of x4 before continuing with this program.

    Intermediate Series 1, shaken not stirred, straight up with a twist, please. A Russian Twist to be exact. We take a light kettlebell for a spin in thi...

  • Intermediate Series 1, Class 16: Final Program Test

    Trainer: Lacee
    Duration: 20-30 Minutes
    Class Type: Partial Video
    Class 16 of 16: this is the only session you do not repeat in this sequence! Time to test...

    Class 16 is the final session in Intermediate Series 1: The Posterior Chain. At this point, you should have taken classes 1-15 twice, in g...