trainer: Lacee
duration: 26 minutes
program focus: moderate intensity kettlebell cardio

key movements:
*swing clean to squat+racked reverse lunge+strict press+push press+hinged row+push up complex with single and double kettlebells (x2 matching moderate weight kettlebells)

trainer: Lacee
duration: 30 minutes
program focus: slow kettlebell cardio

key movements:
*single leg hip thrusts (bodyweight or x1 moderate kettlebell or dumbbell, bench or chair)
*two-hand kettlebell swings (x1 moderate kettlebell you can swing for at least x10 reps)
*bench push ups (bench o...

trainer: Lacee
duration: 28 minutes
program focus: moderate intensity kettlebell cardio

This cardio-focused class is made for snatch-lovers. Bring a heavy and moderate weight kettlebell to practice single arm swings and snatches, with Turkish Get Ups for active recovery. Overall RPE: 8

key mov...

trainer: Lacee
duration: 40 minutes
program focus: moderate intensity kettlebell cardio

This cardio sessions uses wavy intervals and moderate weight recommendations to keep you moving in Zone 2 (talking pace). Overall RPE: 7-8.

key movements:
*two hand kettlebell swings (x1 heavy kettlebell y...

trainer: Lacee
duration: 38 minutes
program focus: cardio intervals

This cardio session uses two-minute intervals of consistent movement to help your break a sweat and manage a moderate heart rate increase throughout. Bring one moderate weight kettlebell for the below key movements and try not ...

trainer: Lacee
duration: 36 minutes
program focus: Zone 2 slow cardio

Today's cardio session blends three movements with double kettlebells (push presses or jerks, swing cleans and squats) for alternating rep sets. Bring moderate weight kettlebells so you can move quickly (this is not the time t...

trainer: Lacee
duration: 36 minutes
class 20 of 20
program focus: slow cardio

Join Lacee for the intermediate/advanced level slow cardio class, mixing ballistic, core+abs and shoulder/back-focused movements. This is the final session for the program "Classically Swole."

key movements:
*snatch...

trainer: Lacee
duration: 33 minutes
class 15 of 20
program focus: kettlebell cardio

Today's cardio session in a Zone 2 masterpiece with a few moderate kettlebells. We'll build through intervals of single arm swings, jerks or push presses and optional split jerks to elevate your heart rate to a s...

trainer: Lacee
duration: 31 minutes
class 7 of 25

Cardio with a sprinkle of hips, not HIIT (you read that right). After a bodyweight+weighted movement warm up, we'll work through a set focused on hip mobility/strength, followed by superset intervals of double racked reverse lunges, jerks or spli...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8

Lacee leads you through simple sets of 1-to-1 work/rest ratios of power movements, including kettlebell swing variations and Viking presses.

Equipment Recommendations: x1 moderate-weight kettlebell, x1 moderate swing-weight kettlebel...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8

Ride the rep wave with Lacee in this moderate-intensity cardio class. We begin with a bodyweight and kettlebell warm-up, followed by changing reps sets of the below key movements.

Equipment Recommendations: double moderate-weight ...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8

Lacee leads you through simple sets of 1-to-1 work/rest ratios of power movements, including kettlebell swing variations and Viking presses.

Equipment Recommendations: x1 moderate-weight kettlebell, x1 moderate swing-weight kettlebel...

Trainer: Lacee
Duration: 20 minutes

Explosive hip hinges for aerobic conditioning. This 20-minute session is meant to keep you moving with three simple progressions leading up to single arm kettlebell swings. Overall, this session should feel moderate at an RPE of 7-8.

Equipment Recommendations...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: Moderate RPE 7-8

A kettlebell complex you'll love (or grow to love). A full body situation for moderate cardio with a little math mixed in.

Equipment Recommendations: x1 moderate weight bell (a weight you can push press x5 reps)

Key Movem...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 7-8

Move fast, then put on the brakes. Today's session mixes kettlebell swings with isometric holds and core work for a RPE 7-8 level conditioning session.

Equipment Recommendations: x1 moderate kettlebell (two-hand swing weight)

Key ...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 7-8

This aerobic conditioning class is a total body slow burn, with the potential to be RPE 7-8 depending on the bell size you select. Pick bells based on what you can double strict press, or have multiple sets available as you will have...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: MODERATE intensity RPE 8

One movement sequence to rule them all: combine the dead stop clean, viking press and jerk or snatch for a moderate intensity "zone 2" cardio session.

Equipment Recommendations: x1 moderate weight kettlebell

Key ...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8

Today's class uses "wavy" rep counts to practice double swing cleans, push presses, and strict presses in a "follow the leader" format.

Equipment Recommendations: x2 moderate weight bells can press overhead or at least x5 reps with c...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9

Single bell overhead conditioning in 30 seconds on, 30 seconds off intervals. This class is meant to be done with a moderate-weight bell so you can move quickly.

Equipment Recommendations: x1 moderate-weight kettlebell

Key Movement...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8

Bring a set of bells for interval work with doubles and singles. This program focuses on light squats, with a mix of overhead and core work.

Equipment Recommendations: x2 moderate weight kettlebells (you could press overhead at least ...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8

Hike+Press: exactly what you'll do in this RPE 8 intensity, varied interval class. We'll practice swings or goblet cleans (your choice), as well as rep ladder sets of single side swing cleans and push presses. All movements are timed i...

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: moderate RPE 7-8

Power movements in changing rep sequences: combination movements will test your technique, cognitive skills and cardiovascular strength. Join Lacee for this advanced-level cardio class, perfect for double snatch and jerk-lov...

Trainer: Lacee
Duration: 20 minutes
Overall RPE: 7-8

Pop a bottle of sparkling bubbly water, take a sip and bring a moderate bell. You won't be setting down the iron from awhile. This class should feel like an RPE of 8, with long sequences of movement.

Equipment Recommendations: x1 light to mo...

Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8

Bring a set of double bells to this 30 on/30 off interval class; power and strength movements at a moderate weight will allow you to practice technique while you break a sweat.

Equipment Recommendations: x1 moderate weight bell, x2 double sn...