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 (weight you can push press x5 reps)
Key Movemen...
Trainer: Lacee
Duration: 10 minutes
Overall Intensity: Moderate RPE 7-8
Put some swing in your step. Today's session starts with a bodyweight and bell warm up and finished with mixed intervals of kettlebell swings and bodyweight movements.
Equipment Recommendations: x1 two hand swing weight ke...
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: moderate RPE 7-8
Move fast, then put on the breaks. 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 weig...
Trainer: Missy
Duration: 30 minutes
Overall Intensity: HIGH RPE 8-9
Equipment Recommendations: one medium and one heavy bell
Key Movements: Turkish Get Ups, push ups, viking presses, two handed swings, snatches
Trainer: Lacee
Duration: 10 minutes
Overall Intensity: High RPE 8-9
Cardio with one big bell. This interval class is focused on quick bursts of movement with minimal rest using basic kettlebell and bodyweight movements. After a quick warm up, we work a HIGH INTENSITY RPE 9 sequence of 20 seconds...
Trainer: Missy
Duration: 20 minutes
Overall Intensity: Moderate RPE 7-8
Equipment Recommendations: x1 medium bell, x1 heavy bell
Key Movements: to hand swings, single arm swings, push presses, snatches
Trainer: Missy
Duration: 20 minutes
Overall Intensity: Moderate to HIGH RPE 7-9
Equipment Recommendations: snatch test size bell and heavy bell
Key Movements: single arm swings, two handed swings, snatches, goblet squats
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
Overall RPE: 9 out of 10
Equipment Recommendations: x1 heavy bell, x1 medium bell
Key Movements: goblet front lunges, SOS Turkish Get Ups, s...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 11 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
Overall RPE: 7 out of 10
Equipment Recommendations: x1 heavy bell, x2 medium bells
Key Movements: squats, rows, overhead reverse lunges, de...
Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.
Overall RPE: 9 out of 10
Equipment Recommendations: x1 light bell, x2 medium bells, x1 heavy bell
Key Movements: chest press, curtsey lung...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 13 of 18
Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Overall RPE: 9 out of 10
Equipment Recommendations: x2 light or medium bells, x1 medium or heavy bells, resistance band
Key Movements: ...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 14 of 18. Complete and repeat classes 13, 14 and 15 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 medium to heavy bells
Key Movements: double racked squats, double bell hinged rows, h...
Trainer: Lacee
Duration: 40 minutes
Class Type: Full Video
Class 15 of 18. Complete and repeat Classes 13, 14 and 15 before continuing with this program.
Overall RPE: 8 out of 10
Equipment Recommendations: x2 moderate or heavy bells (reverse racked lunges), x1 moderate to light bell or dumbbe...
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: HIGH intensity RPE 9
Snatch practice, anyone? This HIGH intensity interval session is perfect if you're working on your kettlebell snatch, or need a quick session that packs a heart rate punch. You'll complete 54 snatches or single arm swin...
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: Missy
Duration: 20 minutes
Overall Intensity: High RPE 8-9
Equipment Recommendations: x1 medium bell
Key Movements: hang cleans and lunges
Trainer: Lacee
Duration: 30 minutes
Overall Intensity: HIGH RPE 8
Today's class keeps movements basic, but with a focus on technique and weight for advanced levels. This class includes NO upper body movements and focuses on squats and swings.
Equipment Recommendations: x2 moderate weight kett...
Trainer: Missy
Duration: 20 minutes
Overall Intensity: High RPE 8-9
Equipment Recommendations: x1 light bell and x1 medium to heavy bell
Key Movements: single arm swings and push presses
Trainer: Lacee
Duration: 30 minutes
Overall Intensity: Moderate RPE 7-8
Double bell work with options: this 30 minute class with Lacee uses a 1:1 work to rest ratio to keep you breathing heavy at an RPE 8 level. Bring two bells and your best ballistic form.
Equipment Recommendations: x2 modera...
Trainer: Missy
Duration: 20 minutes
Overall Intensity: Moderate RPE 7-8
Equipment Recommendations: x2 matching light bells, x2 matching medium bells
Key Movements: sumo deadlifts, plank, dead cleans and push presses
Trainer: Missy
Duration: 20 minutes
Overall Intensity: Moderate RPE 7-8
Equipment Recommendations: x1 light bell and x1 medium-heavy bell
Key Movements: goblet cleans, two hand swings, reverse lunges and hand-to-hand swings
Trainer: Lacee
Duration: 30 minutes
Overall Intensity: HIGH RPE 8-9
Equipment Recommendations: x2 moderate bells, x1 heavy bell
Key Movements: double racked reverse lunges, single arm swings, snatches, goblet clean to squat, jump squats, push ups, wall sits
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: Moderate to HIGH RPE 7-8
This aerobic conditioning class is a total body slow burn, with the potential to be a RPE 7-8 depending on the bell size you select. Pick bells based on what you can double strict press, or have multiple sets availab...
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...
