Welcome to the Fourth Series of the Bells Up intermediate Level strength program!
All Intermediate Series programs are for those that have used kettlebells before and feel comfortable squatting, hinging, pushing and pulling with weight. We include kettlebell swings and other ballistic movements, (in Intermediate Series 3 we introduce the kettlebell snatch). If it's not your first time swinging, but you're not quite ready for an advanced level pace, you're in the right place. Advanced lifters will find the Intermediate level programs challenging when using heavy bells.
All classes in this series follow an intended order, with movements, reps and overall difficulty progressing over the course of 12 weeks.
Program Goals, Intermediate Series 4:
*build total body strength and cardio endurance, with a special focus on squats and overhead pressing
*At the end of the program, you'll measure progress through testing goblet squats, double strict presses and push ups.
How to begin:
*Complete Classes 1 and 2 in order; repeat Classes 1 and 2 before moving on to Classes 3 and 4 (all videos are meant to be completed in order, in sets of x2, repeated twice).
*We recommend completing x4 training sessions per week (x2 class videos, done twice in order), but this can be customized to the user. If you need to complete less, follow the sequence of classes at the pace that works for you in sets of x2 with repetition.
*All videos include a full written version of the class program in case you don't want to follow a full length video (especially the second time around) or like to prepare equipment beforehand.
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 heavy bell, x2 matching light/medium bells, towel/dowel/resistance band
Warm Up
x2 rounds
30 seconds each, running clock:
1. moving forearm plank
2. ar...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
This session should feel like an overall RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell, x1 medium bell, x1 heavy bell (swing weight), x1 yoga block or step bench
Warm Up
x1 round
30 seconds each, running clock:
1. clock...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x1 light bell for the warmup and x2 matching medium-heavy bells, towel/dowel or resistance band
Warm Up
x4 rounds
20 seconds on, 10 seconds off:
1. plank ...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 medium bells, x1 heavy bell (swing weight)
Warm Up
x1 round
30 seconds each, running clock:
1. kickstand good mornings left
2. kickstand good mornings r...
Trainer: Missy
Duration:40
Class Type: Full Video
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell and x2 matching medium-heavy bells
x1 round
30 seconds each, running clock:
1. lateral moving full plank
2. bent arm bar, right side
3. bent arm bar...
Trainer: Missy
Duration:35
Class Type: Full Video
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for each set), yoga block
Warmup
x2 rounds
30 seconds each, running clock:
1. down dog wi...
rainer: Missy
Duration:35
Class Type: Full Video
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells that match rate of perceived effort (RPE for each set), yoga block
Warm Up
x1 round
30 seconds each, running clock:
1. kickstand good...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x2 light/medium bells, x2 matching medium/heavy bells
Warm Up
x1 round
60 seconds each, running clock:
1. crawl forwards, then backwards with opposite knee...
Trainer: Lacee
Duration: 50 minutes
Class Type: Full Video
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching light/medium bells, x1 heavy bell, chair/bench or dip bar
Warm Up
x1 round
30 seconds each, running clock:
1. down dog with heel raises
2. suit...
Trainer: Lacee
Duration:40 minutes
Class Type: Full Video
This session should feel like a RPE of 8 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, x1 heavy bell (swing weight)
Warm Up
x2 rounds
30 seconds each, running clock:
1. bodyweight squats
2. suitcase marches, alt...
Trainer: Missy
Duration: 50 minutes
Class Type: Full Video
This session should feel like a RPE of 9 out of 10.
Equipment Recommendations:
x1 light bell, x2 matching medium-heavy bells
Warm Up
x4 rounds
20 seconds on, 10 seconds off:
1. full plank, hand on bell handles (bells sit upright)
2. s...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
This session should feel like a RPE of 7 out of 10.
Equipment Recommendations:
x2 matching medium/heavy bells, yoga block
Warm Up
x2 rounds
Every 45 seconds on, 15 seconds rest:
1. crab to quadruped transitions
2. jump squats
x5 roun...
