PROGRAM 3: Intermediate Series 2 (2022), Let the Games Begin

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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PROGRAM 3: Intermediate Series 2 (2022), Let the Games Begin
  • Intermediate Series 2 (2022): Program Introduction
    02:41
    Intermediate Series 2 (2022): Program Introduction

    Intermediate Series 2 (2022): Program Introduction

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

  • Intermediate Series 2 (2022) Full Written Program
    Intermediate Series 2 (2022) Full Written Program
    126 KB

    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
    31:15
    Intermediate Series 2 (2022), Class 1: Alpine Skiing

    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
    38:39
    Intermediate Series 2 (2022), Class 2: Mikaela Shiffrin

    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
    40:30
    Intermediate Series 2 (2022), Class 3: Matthias Mayer

    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
    30:49
    Intermediate Series 2 (2022), Class 4: Figure Skating

    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
    31:13
    Intermediate Series 2 (2022), Class 5: Mariah Bell

    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
    30:18
    Intermediate Series 2 (2022), Class 6: Evan Bates

    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
    34:51
    Intermediate Series 2 (2022), Class 7: Snowboarding

    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
    42:21
    Intermediate Series 2 (2022), Class 8: Shaun White

    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
    32:22
    Intermediate Series 2 (2022), Class 9: Jamie Anderson

    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
    25:52
    Intermediate Series 2 (2022), Class 10: Speed Skating

    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
    30:12
    Intermediate Series 2 (2022), Class 11: Brittany Bowe

    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
    29:26
    Intermediate Series 2 (2022), Class 12: Erin Jackson

    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
    33:12
    Intermediate Series 2 (2022), Class 13: Ice Hockey

    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
    38:36
    Intermediate Series 2 (2022), Class 14: Seth Jones

    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
    30:16
    Intermediate Series 2 (2022), Class 15: Auston Matthews

    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
    27:04
    Intermediate Series 2 (2022), Class 16: Bobsleigh

    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
    32:37
    Intermediate Series 2 (2022), Class 17: Frank Del Duca

    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
    29:54
    Intermediate Series 2 (2022), Class 18: Hakeem Abdul-Saboor

    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...

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