Rewards only come to those that put in the work (especially when bells are concerned)...
The Bells Up TV Intermediate Series continues with a 12-week program focused on squat and overhead strength, plus technique. Intermediate Series 4 (2021) was all about goblet squats and push ups; Intermediate Series 1 (2022) is all about upgrading technique. The goal of this program is to make strength gains in bell size for pressing and double racked squatting, plus learn technique with mixed-weight sets and movement combinations.
Key Movements: double swings, double racked squats, combination movements, overhead strict pressing, mixed-weight movements
Test Movements: double racked squats, single arm strict presses
Video Cadence: full videos meant to be completed in sets of x3 TWICE before moving on.
Weeks 1-2: Classes 1, 2 and 3 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 3-4: Classes 4, 5 and 6 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 5-6: Classes 7, 8 and 9 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 7-8: Classes 10, 11 and 12 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 9-10: Classes 13, 14 and 15 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 11-12: Classes 16, 17 and 18 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 13: Test Session + begin Intermediate Series 2 (2022)
Welcome to Intermediate Series 1 (2022)! Lacee explains what's ahead in this 12-week program, along with details that will help you get the most out of your Bells Up TV program.
Full written program for Intermediate Series 1 (2022)
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 1 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
***In the video Lacee mentions the name of this Series is Intermediate Series 1 (2021), but we have since re-named it to Intermediate Series 1 (20...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 2 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
***In the video Lacee mentions the name of this Series is Intermediate Series 1 (2021), but we have since re-named it to Intermediate Series 1 (202...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 3 of 18. Complete and repeat Classes 1, 2 and 3 before continuing with this program.
Class 3 includes a lot of work in the rack position, so take breaks as needed and be sure to choose an appropriate bell size. Overall RPE 8 out o...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 4 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Today's class should feel like an overall RPE of 7 out of 10, with Set 2 feeling like an 8.
Equipment Recommendations: x2 medium/heavy kettlebel...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Class 5 should feel like an overall RPE of 8; be mindful of posture when doing seated presses.
Equipment Recommendations: x2 medium/heavy kettle...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
Today is the day for heavy bells. Pick weights that will reflect an overall RPE 9 out of 10 for reps and rounds.
Equipment Recommendations: x2 ...
Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 7 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Today's class incorporates strict presses into The Turkish Get Up; you'll be holding the bell longer than normal, so be conservative with weig...
Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 8 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Class 8 includes some new and challenging bodyweight movements. Overall RPE should feel like an 8 out of 10.
Equipment Recommendations: x2 m...
Trainer: Lacee
Duration: 30-45 minutes
Class Type: Full Video
Class 9 of 18. Complete and repeat Classes 7, 8 and 9 before continuing with this program.
Grab heavy bell, as this class should feel like an overall RPE 9 out of 10. The final set it self led with a demo included, as rest breaks ne...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
For bottoms up reps, be mindful of bell size. This class should feel like an overall RPE 8out of 10.
Equipment Recommendations: x1 medium/he...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
Class 11 should feel like an overall RPE 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettlebell, ...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
New movement altert: the Viking Press. Be conservative with weight as you practice this new skill. Today's class should feel like an overall R...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 13 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Today's class should feel like an overall RPE 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebells, x1 optional light kettleb...
Trainer: Lacee
Duration: 45 minutes
Class Type: Full Video
Class 14 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Today's class should feel like an overall RPE 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebells, x1 light/moderate kettleb...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 15 of 18. Complete and repeat classes 13, 14 and 15 before continuing with this program.
Today's class should feel like an overall RPE 9 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebells, x2 moderate weight kettle...
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 16 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
Pay attention to the grip in this session, dropping weight if needed. Overall RPE should feel like a 7/8 out of 10.
Equipment Recommendation...
Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 17 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
Today's class should feel like an overall RPE 8 out of 10.
Equipment Recommendations: x2 medium/heavy kettlebell, x1 optional light kettleb...
Trainer: Missy
Duration: 30 minutes
Class Type: Full Video
Class 18 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.
Today's class should feel like an overall RPE 8 out 10, with Set 2 feeling like a very challenging RPE 9 out of 10.
Equipment Recommendation...
