Intermediate Series 4: Poker Face

Intermediate Series 4: Poker Face

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.

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Intermediate Series 4: Poker Face
  • Intermediate Series 4, Class 1: Shuffle the Deck

    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...

  • Intermediate Series 4, Class 2: "A" Game

    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...

  • Intermediate Series 4, Class 3: Full House

    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 ...

  • Intermediate Series 4, Class 4: Four of a Kind

    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...

  • Intermediate Series 4, Class 5: Keep Practicing

    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...

  • Intermediate Series 4, Class 6: All In

    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...

  • Intermediate Series 4, Class 7: Win, Lose or Draw

    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...

  • Intermediate Series 4, Class 8: Draw from the Deck

    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...

  • Intermediate Series 4, Class 9: Short Stack

    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...

  • Intermediate Series 4, Class 10: Ace of Clubs

    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...

  • Intermediate Series 4, Class 11: Split the Pot

    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...

  • Intermediate Series 4, Class 12: Don't Sit Out

    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...