PROGRAM 8: Strength and Power 3 (2022), Not Your Average Fit Plan

PROGRAM 8: Strength and Power 3 (2022), Not Your Average Fit Plan

Welcome to Bells Up TV Strength and Power Series 3 (2022)...

This 12-week program is all about total body strength training and conditioning training, continuing practice from Strength and Power 2 (2022). This program is for intermediate and advanced levels; we offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort). RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session.
Key Movements: full range of total body push+pull lower and upper body movements, kettlebell jerks, windmills, Turkish Get Ups and blend of ballistics, including cleans, two hand swings, single arm swings and optional snatches. Modifications give for all advanced moves: progressions and regressions given to make this program appropriate for intermediate and advanced levels.

Test Movements: split squats, kettlebell jerks, two hand swings

This program runs on a x3 per week strength training cadence. We recommend selecting x1-2 classes from the Intermediate or Advanced conditioning series if you want to train x5-6 days per week with Bells Up TV. EXAMPLE cadence: M/W/F strength classes (this program), Tues/Sat cardio classes, Thurs/Sun off days.

When completing classes in this series, be sure to follow this cadence:
Weeks 1-2: Classes 1+2+3 in order, then repeat in order before moving on to Class 4.
Weeks 3-4: Classes 4+5+6 in order, then repeat in order before moving on to Class 7.
Weeks 5-6: Classes 7+8+9 in order, then repeat in order before moving on to Class 10.
Week 7-8: Classes 10+11+12 in order, then repeat in order before moving on to Class 13.
Weeks 9-10: Classes 13+14+15 in order, then repeat in order before moving on to Class 16.
Weeks 11-12: Classes 16+17+18 in order, then repeat in order before taking the final program test

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PROGRAM 8: Strength and Power 3 (2022), Not Your Average Fit Plan
  • Strength & Power 3 (2022): TEST

    37.2 KB

    The final test for Strength & Power 3 (2022).

  • Class 14 Strength and Power 3 (2022): Monkey Bars

    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...

  • welcome to classes 16+17+18 from Strength and Power 3 (2022)

    A introduction video to your week ahead.

  • Class 15, Strength and Power 3 (2022): Greens and Superfoods

    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...

  • Class 16, Strength and Power 3 (2022): Six Pack Abs

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 16 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.

    Overall RPE: 8 out of 10

    Equipment Recommendations: x1 heavy bell, x1 medium bell

    Key Movements: forward lunges, SOS Turkish Get Ups, jerks,...

  • Class 17, Strength and Power 3 (2022): Spray Tan

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 17 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.

    Overall RPE: 9 out of 10

    Equipment Recommendations: x1 heavy bell, x2 medium bells, towel

    Key Movements: front foot elevated lunges, renega...

  • Class 18, Strength and Power 3 (2022): Bubble Butt

    Trainer: Missy
    Duration: 40 minutes
    Class Type: Full Video
    Class 18 of 18. Complete and repeat Classes 16, 17 and 18 before continuing with this program.

    Overall RPE: 7 out of 10

    Equipment Recommendations: x1 light bell, x2 medium bells

    Key Movements: chest presses, curtsey lunges, quadruped ...