Moderate Intensity Conditioning (RPE 7-8)

Moderate Intensity Conditioning (RPE 7-8)

Moderate intensity cardio classes for those times when you need a short strength+cardio blend, or to raise your heart rate on days between Bells Up program classes.

Each conditioning class is programmed by level, time frame and based on ballistic movements (think cleans, swings, snatches and more). We'll always share the intended stimulus of each session in the class description section, as well as provide a full written program so you know exactly what you're getting. Classes can be repeated multiple times, in no particular order, with fresh sets added monthly.

Intermediate Level Key Movements: single arm swings, double cleans, two hand swings, push presses, optional low rep snatches and bodyweight movements with optional jumping.

Advanced Level Key Movements: a full range of ballistics, including but not limited to double swings, double push presses, snatches, double snatches and bodyweight movements with jumping.

A sample week combined with Bells Up TV classes could look like this:
Monday: Bells Up TV program class
Tuesday: 30 minute conditioning class
Wednesday: Bells Up TV program class
Thursday: 20 minute conditioning class
Friday: Bells Up TV program class
Saturday: optional 10, 20 or 30 minute conditioning class
Sunday: rest

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Moderate Intensity Conditioning (RPE 7-8)
  • 20 Minute Intermediate Conditioning (RPE 7-8): Jump Squats + Swings
    20:40
    20 Minute Intermediate Conditioning (RPE 7-8): Jump Squats + Swings

    20 Minute Intermediate Conditioning (RPE 7-8): Jump Squats + Swings

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

    A session when you're needing a break from upper-body movements, but need an interval-based cardio sweat.

    Equipment Recommendations: x2 moderate-heavy bells

    Key Movements: jump squats, double bell explosive deadlifts, two-hand s...

  • 20-Minute Intermediate Conditioning (RPE 7-8): Double Trouble Cleans
    18:59
    20-Minute Intermediate Conditioning (RPE 7-8): Double Trouble Cleans

    20-Minute Intermediate Conditioning (RPE 7-8): Double Trouble Cleans

    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 ...

  • 20 Minute Intermediate Conditioning (RPE 7-8): Lockout
    22:18
    20 Minute Intermediate Conditioning (RPE 7-8): Lockout

    20 Minute Intermediate Conditioning (RPE 7-8): Lockout

    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...

  • 20 minute Intermediate Conditioning (RPE 7-8): High Performance Machine
    23:12
    20 minute Intermediate Conditioning (RPE 7-8): High Performance Machine

    20 minute Intermediate Conditioning (RPE 7-8): High Performance Machine

    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...

  • 20 Minute Intermediate Conditioning (RPE 7-8): Crop Top
    19:27
    20 Minute Intermediate Conditioning (RPE 7-8): Crop Top

    20 Minute Intermediate Conditioning (RPE 7-8): Crop Top

    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 ...

  • 20 Minute Intermediate Conditioning (RPE 7-8): Athletic Stance
    25:15
    20 Minute Intermediate Conditioning (RPE 7-8): Athletic Stance

    20 Minute Intermediate Conditioning (RPE 7-8): Athletic Stance

    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...

  • 20 Minute Advanced Conditioning (RPE 8): Hydration Station
    23:28
    20 Minute Advanced Conditioning (RPE 8): Hydration Station

    20 Minute Advanced Conditioning (RPE 8): Hydration Station

    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 ...

  • 20 Minute Intermediate Conditioning (RPE 8): Double Bell Overhead Power
    18:32
    20 Minute Intermediate Conditioning (RPE 8): Double Bell Overhead Power

    20 Minute Intermediate Conditioning (RPE 8): Double Bell Overhead Power

    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...

  • 20 Minute Intermediate Conditioning (RPE 9): Single Bell Push
    20:30
    20 Minute Intermediate Conditioning (RPE 9): Single Bell Push

    20 Minute Intermediate Conditioning (RPE 9): Single Bell Push

    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...

  • 20 Minute Intermediate Conditioning (RPE 8): Single Side Press Power
    21:31
    20 Minute Intermediate Conditioning (RPE 8): Single Side Press Power

    20 Minute Intermediate Conditioning (RPE 8): Single Side Press Power

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: high RPE 8

    Do not under estimate this session. Grab a snatch test size bell for the overhead practice because we will challenge the vertical push!

    Equipment Recommendations: x1 medium bell and x1 heavy bell

    Key Movements: strict press, pus...

  • 20 Minute Intermediate Conditioning (RPE 8): Two Bells Overhead
    22:23
    20 Minute Intermediate Conditioning (RPE 8): Two Bells Overhead

    20 Minute Intermediate Conditioning (RPE 8): Two Bells Overhead

    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 ...

  • 20 Minute Intermediate Conditioning (RPE 8): Offset Load Eccentrics
    21:48
    20 Minute Intermediate Conditioning (RPE 8): Offset Load Eccentrics

    20 Minute Intermediate Conditioning (RPE 8): Offset Load Eccentrics

    Trainer: Missy
    Duration: 20 minutes
    Overall Intensity: high RPE 8

    Equipment Recommendations: x2 light to medium bells

    Missy blends this session with single and double side ballistics. Grab two matching bells and saddle up for cleans and swings, because your grip wont get a break during this ses...

  • 20 Minute Intermediate Conditioning (RPE 8): Hike & Press
    23:54
    20 Minute Intermediate Conditioning (RPE 8): Hike & Press

    20 Minute Intermediate Conditioning (RPE 8): Hike & Press

    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...

  • 20 Minute Advanced Conditioning (RPE 7-8): Swing+Snatch Combos
    19:48
    20 Minute Advanced Conditioning (RPE 7-8): Swing+Snatch Combos

    20 Minute Advanced Conditioning (RPE 7-8): Swing+Snatch Combos

    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...

  • 20 Minute Intermediate Conditioning (RPE 7-8): Swing+Press
    21:32
    20 Minute Intermediate Conditioning (RPE 7-8): Swing+Press

    20 Minute Intermediate Conditioning (RPE 7-8): Swing+Press

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

    Conditioning, powerful hips, unilateral and lateral movements all in one class. Join Missy and learn how kettlebell swings and presses combine for an all around sweaty and strong session.

    Equipment Recommendations: x1 heav...

  • Intermediate 20 Minute Conditioning (RPE 7-8): Topo Chico Cardio
    20:01
    Intermediate 20 Minute Conditioning (RPE 7-8): Topo Chico Cardio

    Intermediate 20 Minute Conditioning (RPE 7-8): Topo Chico Cardio

    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...

  • 30 Minute Advanced Conditioning (RPE 7-8): Sonic & Tails
    26:51
    30 Minute Advanced Conditioning (RPE 7-8): Sonic & Tails

    30 Minute Advanced Conditioning (RPE 7-8): Sonic & Tails

    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...

  • 30 Minute Advanced Conditioning (RPE 7-8): Slip On Vans
    31:09
    30 Minute Advanced Conditioning (RPE 7-8): Slip On Vans

    30 Minute Advanced Conditioning (RPE 7-8): Slip On Vans

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

    Equipment Recommendations: x1 moderate sized bell, x2 medium bells, x1 heavy bell

    Key Movements: single and double jerks, goblet cleans and squats, two hand swings, double bell swings, double bell swing cleans and squats

  • 30 Minute Advanced Conditioning (RPE 7-8): Road Runner
    30:53
    30 Minute Advanced Conditioning (RPE 7-8): Road Runner

    30 Minute Advanced Conditioning (RPE 7-8): Road Runner

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

    Perfecting your snatch? Check out this class for interval training that leads up to a kettlebell snatch. This session is is perfect for a sweat, along with skill work. If you're new to snatching, modifications are provided for the final sectio...

  • 30 Minute Advanced Conditioning (RPE 7-8): Humidity, Honey
    29:52
    30 Minute Advanced Conditioning (RPE 7-8): Humidity, Honey

    30 Minute Advanced Conditioning (RPE 7-8): Humidity, Honey

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

    Timing between push presses and jerks: a mental and physical challenge. We use short intervals to combine explosive hip and overhead power in the final 20-minute segment of this class.

    Equipment Recommendations: x2 medium bells

    Key Movements...

  • 30 Minute Advanced Conditioning (RPE 7-8): Hot Stone Massage
    34:29
    30 Minute Advanced Conditioning (RPE 7-8): Hot Stone Massage

    30 Minute Advanced Conditioning (RPE 7-8): Hot Stone Massage

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

    3 minutes in sweaty heaven... Rep ladders combine with 3 minute continuous intervals for a cardio session not for the faint of heart.

    Equipment Recommendations: x1 moderate weight bell (single arm swings), x1 comfortable snatch weight bell

    K...

  • 30 Minute Advanced Conditioning (RPE 7-8): Hot Sauce
    31:52
    30 Minute Advanced Conditioning (RPE 7-8): Hot Sauce

    30 Minute Advanced Conditioning (RPE 7-8): Hot Sauce

    Trainer: Lacee
    Duration: 30 minutes
    Class Type: Full Video

    Moderate bells so you can move FAST. Hot sauce in you bag, swag (and two bells).

    Overall RPE: 8 out of 10

    Equipment Recommendations:
    x2 moderate weight bells, x1 optional light bell

    Key Movements: double hang clean to squat+strict p...

  • 30 Minute Advanced Conditioning (RPE 7-8): Field Day
    33:56
    30 Minute Advanced Conditioning (RPE 7-8): Field Day

    30 Minute Advanced Conditioning (RPE 7-8): Field Day

    Trainer: Missy
    Duration: 30 minutes
    Overall Intensity: Moderate RPE 7-8

    Try out a power lunge and push your heart rate with single arm swings. This moderate intesity session is perfect following a challening strength class.

    Equipment Recommendations: x1 light and x1 moderate kettlebell

    Key M...

  • 30 Minute Advanced Conditioning (RPE 7-8): Drip, Drip
    27:56
    30 Minute Advanced Conditioning (RPE 7-8): Drip, Drip

    30 Minute Advanced Conditioning (RPE 7-8): Drip, Drip

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

    Sweaty, sneaky abs.

    Equipment Recommendations: x1 bench, x1 heavy bell (single arm swings), x1 moderate weight bell

    Key Movements: kneeling Copenhagen plank lifts, seated overhead presses, single arm swings, windmills, single racked wall sits

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