PROGRAM 3: Intermediate Series 2 (2022), Let the Games Begin
Gold, silver, bronze and...Iron?
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: lateral lunges, Turkish Get Ups, side step swings
Video Cadence: 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 + begin Intermediate Series 3 (2022)
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Intermediate Series 2 (2022): Program Introduction
A short video with Lacee explaining highlights of your upcoming program.
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Intermediate Series 2 (2022) Full Written Program
126 KB
Full written program from Intermediate Series 2 (2022)
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Intermediate Series 2 (2022), Class 1: Alpine Skiing
Trainer: Lacee
Duration: 31:15 minutes
Class Type: Full LengthWe 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...
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Intermediate Series 2 (2022), Class 2: Mikaela Shiffrin
Trainer: Lacee
Duration: 38:40
Class Type: Full LengthClass 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...
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Intermediate Series 2 (2022), Class 3: Matthias Mayer
Trainer: Lacee
Duration: 40:30
Class Type: Full LengthLateral 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...
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Intermediate Series 2 (2022), Class 4: Figure Skating
Trainer: Missy
Duration: 30:50 minutes
Class Type: Full LengthClass 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...
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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
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Intermediate Series 2 (2022), Class 6: Evan Bates
Trainer: Missy
Duration: 30:18 minutes
Class Type: Full LengthLateral 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
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Intermediate Series 2 (2022), Class 7: Snowboarding
Trainer: Lacee
Duration: 34:52 minutes
Class Type: Full LengthOverhead 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...
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Intermediate Series 2 (2022), Class 8: Shaun White
Trainer: Lacee
Duration: 42:22 minutes
Class Type: Full LengthExplosive 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...
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Intermediate Series 2 (2022), Class 9: Jamie Anderson
Trainer: Lacee
Duration: 32:23 minutes
Class Type: Full LengthFast 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...
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Intermediate Series 2 (2022), Class 10: Speed Skating
Trainer: Missy
Duration: 25:52 minutes
Class Type: Full LengthSession 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
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Intermediate Series 2 (2022), Class 11: Brittany Bowe
Trainer: Missy
Duration: 30:12
Class Type: Full LengthDouble 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
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Intermediate Series 2 (2022), Class 12: Erin Jackson
Trainer: Missy
Duration: 29:22
Class Type: Full LengthLower 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...
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Intermediate Series 2 (2022), Class 13: Ice Hockey
Trainer: Lacee
Duration: 33:12
Class Type: Full LengthThis 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 LengthPosterior 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
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Intermediate Series 2 (2022), Class 15: Auston Matthews
Trainer: Lacee
Duration: 30:16
Class Type: Full LengthDouble 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
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Intermediate Series 2 (2022), Class 16: Bobsleigh
Trainer: Missy
Duration: 27:05
Class Type: Full LengthClass 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...
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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
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Intermediate Series 2 (2022), Class 18: Hakeem Abdul-Saboor
Trainer: Missy
Duration: 29:54
Class Type: Full LengthThighs 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...