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 bell technique for the first time and finish with more short and sweet intervals. Sweat is the goal, especially after two heavy-lifting programs in classes four and five.
Equipment: Two moderate weight bells and one heavy bell for swings/goblet cleans.
Program:
1 minute Intervals, Continuous Clock x2 rounds:
1. Advanced Birddog
2. Curl Up
3. Side Bridge L/R
*Rest 2 minutes*
20 seconds on, 10 seconds off x8 intervals (4 minutes total)
Kettlebell Swing or Goblet Clean
*Rest 2 minutes*
Skill Practice 5 minutes:
Double Bell Clean
*Rest 3 minutes*
30 seconds on, 30 seconds off x7 rounds:
1. Double Swing Clean to Racked March
*one clean, one march each leg on repeat
2. Double Bell Hinged Row
3. Double Racked Squat + Press (alternating sides on the press each rep; bells stay double racked, but you will only press one bell at a time)
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-...
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...
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...
