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.