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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365 Moderate, Class 15: Split jerk, jump or pogo? (CARDIO)
trainer: Lacee
duration: 33 minutes
class 15 of 20
program focus: kettlebell cardioToday'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...
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365 Moderate, Class 7: Not HIIT (CARDIO)
trainer: Lacee
duration: 31 minutes
class 7 of 25Cardio 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...
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20 Minute Intermediate Conditioning: Viking Reset
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8Lacee 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...
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20-Minute Intermediate Conditioning (RPE 7-8): Double Trouble Cleans
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8Ride 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 ...
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20 Minute Intermediate Conditioning (RPE 8): Viking Reset
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8Lacee 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...
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20 Minute Intermediate Conditioning (RPE 7-8): Lockout
Trainer: Lacee
Duration: 20 minutesExplosive 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...
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20 minute Intermediate Conditioning (RPE 7-8): High Performance Machine
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: Moderate RPE 7-8A 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...
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20 Minute Intermediate Conditioning (RPE 7-8): Crop Top
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 7-8Move 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 ...
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20 Minute Intermediate Conditioning (RPE 7-8): Athletic Stance
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 7-8This 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...
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20 Minute Advanced Conditioning (RPE 8): Hydration Station
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: MODERATE intensity RPE 8One 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 ...
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20 Minute Intermediate Conditioning (RPE 8): Double Bell Overhead Power
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8Today'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...
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20 Minute Intermediate Conditioning (RPE 9): Single Bell Push
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Single 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...
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20 Minute Intermediate Conditioning (RPE 8): Two Bells Overhead
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8Bring 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 ...
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20 Minute Intermediate Conditioning (RPE 8): Hike & Press
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 8Hike+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...
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20 Minute Advanced Conditioning (RPE 7-8): Swing+Snatch Combos
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: moderate RPE 7-8Power 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...
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Intermediate 20 Minute Conditioning (RPE 7-8): Topo Chico Cardio
Trainer: Lacee
Duration: 20 minutes
Overall RPE: 7-8Pop 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...
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30 Minute Advanced Conditioning (RPE 7-8): Sonic & Tails
Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8Bring 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...
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30 Minute Advanced Conditioning (RPE 7-8): Road Runner
Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8Perfecting 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...
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30 Minute Advanced Conditioning (RPE 7-8): Hot Stone Massage
Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-83 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...
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30 Minute Advanced Conditioning (RPE 7-8): Hot Sauce
Trainer: Lacee
Duration: 30 minutes
Class Type: Full VideoModerate 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 bellKey Movements: double hang clean to squat+strict p...
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30 Minute Advanced Conditioning (RPE 7-8): Drip, Drip
Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8Sweaty, 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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30 Minute Advanced Conditioning (RPE 7-8): Cruel Summer
Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8The most basic, yet not basic conditioning class you never knew you needed: all Turkish Get Ups and swings in different variations.
Equipment Recommendations: x1 heavy bell, x1 moderate weight bell, x1 light bell
Key Movements: Turkish Get U...
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30 Minute Advanced Conditioning (RPE 7-8): Beyond Ordinary
Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8Snatch and abs: that's the only explanation you need for what's about to happen...
Equipment Recommendations: x1 light kettlebell, x1 moderate weight kettlebell
Key Movements: snatches, two hand swings, goblet squats, diamond push ups, baby ...
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20 Minute Intermediate Conditioning (RPE 7-8): Intense AF
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 7-8Three movements, 20 minutes, over and over and over...
Equipment Recommendations: x1 moderate weight push press bell
Key Movements: single arm swings, swing cleans, single side push presses
