Intermediate Series 2 (2022): Let the Games Begin

Intermediate Series 2 (2022): Let the Games Begin

Gold, silver, bronze and...Iron?

We have plenty of that kettlebell form ahead in Intermediate Series 2, 2022. The Bells Up TV Intermediate Series continues with this 12-week program focused on lateral movements, Turkish Get Up combinations, a whole lotta abdominals and continued work on our big patterns (pulling, pressing, hinging, squatting, lunging and rotating).

Key Movements: Turkish Get Up, lateral lunges, positional presses, overhead strength and stability
Test Movements:
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 3 (2022)

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Intermediate Series 2 (2022): Let the Games Begin
  • Intermediate Series 2 (2022): Program Introduction

    A short video with Lacee explaining highlights of your upcoming program.

  • Intermediate Series 2 (2022) Full Written Program

    126 KB

    Full written program from Intermediate Series 2 (2022)

  • Intermediate Series 2 (2022), Class 1: Alpine Skiing

    Trainer: Lacee
    Duration: 31:15 minutes
    Class Type: Full Length

    We kick off the Bells Up Intermediate Series with Turkish Get Up's and single arm swings for a sweaty and swole session. Cardio and strength combined, a match made in heaven...

    Overall RPE: 8 out of 10

    Equipment Recommendations: x...

  • Intermediate Series 2 (2022), Class 2: Mikaela Shiffrin

    Trainer: Lacee
    Duration: 38:40
    Class Type: Full Length

    Class 2 should be your most challenging session of the week. Pay attention to RPE recommendations and make your squats and push presses heavy!

    Overall RPE: 9 out of 10

    Equipment Recommendations: x1 medium/heavy kettlebell, towel

    Key Move...

  • Intermediate Series 2 (2022), Class 3: Matthias Mayer

    Trainer: Lacee
    Duration: 40:30
    Class Type: Full Length

    Lateral lunges and power moves, including overhead presses.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 medium/heavy bells, x1 light bell, x2 small towels

    Key Movements: curtsey lunges, lateral lunges, lateral cleans, double b...

  • Intermediate Series 2 (2022), Class 4: Figure Skating

    Trainer: Missy
    Duration: 30:50 minutes
    Class Type: Full Length

    Class 4 breaks up the steps of the Turkish Get Up, then mashes them up with strict presses.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 medium/heavy bell, x1 light bell

    Key Movements: swing cleans, reverse lunges, Turk...

  • Intermediate Series 2 (2022), Class 5: Mariah Bell

    Trainer: Missy
    Duration: 30:22 minutes
    Class Type: Full Length

    Double bell varations, please...

    Overall RPE: 9 out of 10

    Equipment Recommendations: x2 medium/heavy kettlebells

    Key Movements: squats, double bell swings, cleans, push presses

  • Intermediate Series 2 (2022), Class 6: Evan Bates

    Trainer: Missy
    Duration: 30:18 minutes
    Class Type: Full Length

    Lateral day! Curtsey lunges and abs...

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 medium/heavy bells, x1 light bell, x1 towel

    Key Movements: curtsey lunges, lateral lunges

  • Intermediate Series 2 (2022), Class 7: Snowboarding

    Trainer: Lacee
    Duration: 34:52 minutes
    Class Type: Full Length

    Overhead is where it's at: between the Turkish Get Ups and press variations, you'll have plenty of chances to work on shoulder strength, core strength and a strong overhead lockout.

    Overall RPE: 8 out of 10

    Equipment Recommendat...

  • Intermediate Series 2 (2022), Class 8: Shaun White

    Trainer: Lacee
    Duration: 42:22 minutes
    Class Type: Full Length

    Explosive upper and lower body power. This session should feel like your most challenging of the week.

    Overall RPE: 9 out of 10

    Equipment Recommendations: x2 medium/heavy kettlebells, x1 swing weight bell

    Key Movements: single s...

  • Intermediate Series 2 (2022), Class 9: Jamie Anderson

    Trainer: Lacee
    Duration: 32:23 minutes
    Class Type: Full Length

    Fast footwork, curtsey lunges, lateral cleans: check off your side-to-side movement practice of the week.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 medium/heavy bells, x1 light bell, towel

    Key Movements: curtsey lung...

  • Intermediate Series 2 (2022), Class 10: Speed Skating

    Trainer: Missy
    Duration: 25:52 minutes
    Class Type: Full Length

    Session 10 is is all about blending overhead pressing with the Turkish Get Up.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 medium/heavy bell, x1 light bell

    Key Movements: Turkish Get Ups, strict presses, swing cleans

  • Intermediate Series 2 (2022), Class 11: Brittany Bowe

    Trainer: Missy
    Duration: 30:12
    Class Type: Full Length

    Double bell cardio and strength, mixed together.

    Overall RPE: 9 out of 10

    Equipment Recommendations: x2 medium/x2 heavy kettlebells

    Key Movements: double swing cleans, seesaw presses, hinged rows

  • Intermediate Series 2 (2022), Class 12: Erin Jackson

    Trainer: Missy
    Duration: 29:22
    Class Type: Full Length

    Lower body sets, finishing with a ladder of swings and V-ups.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 medium/heavy bells, x1 light bell, towel, bench

    Key Movements: front elevated curtsey lunges, lateral lunges, overhead l...

  • Intermediate Series 2 (2022), Class 13: Ice Hockey

    Trainer: Lacee
    Duration: 33:12
    Class Type: Full Length

    This session may seem short but packs a punch and requires lots of core strength.

    Overall RPE: (8 out of 10)
    Equipment Recommendations: x2 medium/heavy bells, x1 light bell
    Key Movements: flutter kicks, waiters press, double bell swings

  • Intermediate Series 2 (2022), Class 14: Seth Jones

    Trainer: Lacee
    Duration: 38:37
    Class Type: Full Length

    Posterior chain work, especially the mid and upper back.

    Overall RPE: 9 out of 10

    Equipment Recommendations: x2 medium/heavy kettlebells, x1 light kettlebell

    Key Movements: bottoms up squats, viking presses, renegade rows

  • Intermediate Series 2 (2022), Class 15: Auston Matthews

    Trainer: Lacee
    Duration: 30:16
    Class Type: Full Length

    Double racked curtsey lunges should feel challenging; be sure to bell up if you need to, as we've been working this movement now a few weeks.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 medium/heavy bells, x1 light bell, bench
    ...

  • Intermediate Series 2 (2022), Class 16: Bobsleigh

    Trainer: Missy
    Duration: 27:05
    Class Type: Full Length

    Class 16 kicks off the final few weeks of this program. Now is a great time to check in with yourself, glance over your training log and make adjustments to fit RPE. Today's session should feel challenging, with a big focus on the Turkish G...

  • Intermediate Series 2 (2022), Class 17: Frank Del Duca

    Trainer: Missy
    Duration: 32:37
    Class Type: Full Length

    Double bell strength work for your most challenging session of the week.

    Overall RPE: 9 out of 10

    Equipment Recommendations: x2 medium/heavy kettlebells

    Key Movements: double bell hang cleans, strict presses, gorilla rows

  • Intermediate Series 2 (2022), Class 18: Hakeem Abdul-Saboor

    Trainer: Missy
    Duration: 29:54
    Class Type: Full Length

    Thighs on on fire is your mantra today; you'll be repeating it over and over after curtsey lunges and back-to-back step up's.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x2 medium/heavy bells, x1 light bell, small towel, bench/s...