Intermediate Series 4 (2021): Poker Face

Intermediate Series 4 (2021): Poker Face

Can you read our squat face?

The Bells Up TV Intermediate Series continues with a 12-week program focused on goblet squats, strict presses and push ups. Intermediate Series 3 (2021) brought the kettlebell snatch in to our lives, while Intermediate Series 4 (2021) is all about upgrading technique and progressive overload strength programming (adding reps over time to build strength). The goal of this program is to make bell size jumps for double bell presses and goblet squats, while working through total body strength sets.

Test Movements: goblet squats, push ups, double presses, ballistic movements
Video Cadence: full videos meant to be completed in sets of x3 TWICE before moving on

Weeks 1: Classes 1-2 in order, repeated twice, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 2: Classes 3-4 in order, repeated twice, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 3-4: Classes 5, 5 and 7 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 5-6: Classes 8, 9 and 10 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 7-8: Classes 11, 12 and 13 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 9-10: Classes 14, 15 and 16 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Weeks 11-12: Classes 17, 18 and 19 in order, with 1-2 optional Intermediate cardio classes on days in between strength classes
Week 13: Test Session + begin Intermediate Series 1 (2022)

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Intermediate Series 4 (2021): Poker Face
  • Intermediate Series 4, Class 1: Shuffle the Deck

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 1 of 12; repeat classes 1 and 2 in order before continuing with this program.

    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 ...

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

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 2 of 12; repeat classes 1 and 2 twice (in order) before continuing with this program.

    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 we...

  • Intermediate Series 4, Class 3: Full House

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 3 of 12; repeat classes 3 and 4 in order before continuing with this program.

    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/d...

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

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 4 of 12; repeat Classes 3 and 4 in order twice before continuing with this program.

    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...

  • Intermediate Series 4, Class 5: Keep Practicing

    Trainer: Missy
    Duration:40
    Class Type: Full Video
    Class 5 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

    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, r...

  • Intermediate Series 4, Class 6: All In

    Trainer: Missy
    Duration:35
    Class Type: Full Video
    Class 6 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

    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 e...

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

    Trainer: Missy
    Duration:35
    Class Type: Full Video
    Class 7 of 16; repeat classes 5, 6 and 7 in order before continuing with this program.

    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 e...

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

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 8 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.

    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 ro...

  • Intermediate Series 4, Class 9: Short Stack

    Trainer: Lacee
    Duration: 50 minutes
    Class Type: Full Video
    Class 9 of 16; repeat classes 8, 9 an d10 in order before continuing with this program

    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...

  • Intermediate Series 4, Class 10: Ace of Clubs

    Trainer: Lacee
    Duration:40 minutes
    Class Type: Full Video
    Class 10 of 16; repeat classes 8, 9 and 10 in order before continuing with this program.

    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 ...

  • Intermediate Series 4, Class 11: Split the Pot

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Full Video
    Class 11 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

    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...

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

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 12 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

    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
    Ev...

  • Intermediate Series 4, Class 13: Team Player

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 13 of 16; repeat classes 11, 12 and 13 in order before continuing with this program.

    This session should feel like a RPE of 8 out of 10.

    Equipment Recommendations:
    x2 matching medium/heavy bells, yoga block

    Warm Up
    Every 45 sec...

  • Intermediate Series 4, Class 14: Strong Player

    Trainer: Lacee
    Duration: 60 minutes
    Class Type: Full Video
    Class 14 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.

    This session should feel like a RPE of 9 out of 10.

    Equipment Recommendations:
    x1 light bell, x2 matching medium/heavy bells

    Warm Up
    x1 round
    ...

  • Intermediate Series 4, Class 15: High Card

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Full Video
    Class 15 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.

    This session should feel like a RPE of 8 out of 10.

    Equipment Recommendations:
    x2 matching moderate bells, x1 chair or bench

    Warm Up
    x1 round
    6...

  • Intermediate Series 4, Class 16: Winning Attitude

    Trainer: Lacee
    Duration: 45 minutes
    Class Type: Full Video
    Class 16 of 16; repeat classes 14, 15 and 16 in order before continuing with this program.

    This session should feel like a RPE of 8 out of 10.

    Equipment Recommendations:
    x2 matching medium/heavy bells, x1 heavy bell

    Warm Up
    20 seconds...

  • Intermediate Series 4, Class 17: The Stakes are High

    Trainer: Missy
    Duration: 50 minutes
    Class Type: Full Video
    Class 17 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.

    This session should feel like a RPE of 9 out of 10.

    Equipment Recommendations:
    x1 light bell x2 matching medium/heavy bells

    Warm Up

    Every 30 ...

  • Intermediate Series 4, Class 18: French Suit

    Trainer: Missy
    Duration:40 minutes
    Class Type: Full Video
    Class 18 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.

    This session should feel like a RPE of 7 out of 10.

    Equipment Recommendations:
    x2 matching medium/heavy bells, yoga block

    Warm Up

    Every 30 sec...

  • Intermediate Series 4, Class 19: The Jig Is Up

    Trainer: Missy
    Duration:40 minutes
    Class Type: Full Video
    Class 19 of 19; repeat classes 17, 18 and 19 in order before continuing with this program.

    This session should feel like a RPE of 8 out of 10.

    Equipment Recommendations:
    x2 matching medium/heavy bells, yoga block

    Warm Up

    Every 30 sec...