Strength Era

Strength Era

Welcome to the Bells Up Studio program, Strength Era!

This 24-session program focuses on total body strength and conditioning, done in 20-30 minutes. It is recommended to complete this program over the time period of 4-6 weeks.

What to expect:
*upper and lower body splits with kettlebells and optional dumbbells/other gym equipment
*weekly mobility session with kettlebells and bodyweight
*cardio and strength sessions
*interval-based sets, ladder rep sets and timed intervals to keep you on track
*options for adding barbell lifts and pull ups for advanced levels
*no end of program test

This program DOES NOT follow the normal Bells Up Studio repetition cadence: please complete classes in order, completing x4-6 sessions per week.
***NOTE that classes will be released for the first time in groups of x4 beginning November 27, 2023-January 7, 2024***

Week 1: videos 1+2+3+4
Week 2: videos 5+6+7+8
Week 3: videos 9+10+11+12
Week 4: videos 13+14+15+16
Week 5: videos 17+18+19+20
Week 6: videos 21+22+23+24

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Strength Era
  • Strength Era: Week 1 (Classes 1+2+3+4)

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    A written version of classes 1+2+3+4 from the program Strength Era.

  • Strength Era: Week 2 (Classes 5+6+7+8)

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    A written version of classes 5+6+7+8 from the program Strength Era.

  • Strength Era: Week 3 (Classes 9+10+11+12)

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    A written version of classes 9+10+11+12 from the program Strength Era.

  • Strength Era: Week 4 (Classes 13+14+15+16)

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    A written version of classes 13+14+15+16 from the program Strength Era.

  • Strength Era: Week 5 (Classes 17+18+19+20)

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    A full written version of classes 17+18+19+20 from the program, Strength Era.

  • Strength Era: Week 6 (Classes 21+22+23+24)

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    Written version of all classes (21+22+23+24) from the final week of the program Strength Era.

  • Strength Era, Class 1: welcome to your squat, it's been waiting for you

    video 1 of 24
    trainer: Lacee
    Duration: 34 minutes
    program focus: strength

    Today's set blends squat, overhead press and power movements for 30 minutes of strength.

    program focus: squat (kettlebell, dumbbell, barbell), overhead push (single side strict presses), power (single arm swings)

    equipm...

  • Strength Era, Class 2: I feel, the car-di-o haze creepin' up on me (STRENGTH)

    Trainer: Lacee
    Class 2 of 24
    Duration: 33 minutes

    Today's cardio set should feel like our favorite mid-level pop song; just enough to stay in your head, but chill enough to not annoy you.

    program focus: cardio with a kettlebell

    equipment recomendations:
    *x1 light kettlebell or dumbbell (arm b...

  • Strength Era, Class 3: deadlift daydream, look in your eye (STRENGTH)

    Trainer: Lacee
    Class 3 of 24
    Duration: 34 minutes

    Deadlifts never go out of style, so of course, they're on today's program. Let's warm up, chat about your rep sets and share our booty goals for today's RPE 8 overall-level sets.

    program focus: hinge (Romanian deadlifts), horizontal pull (bench ...

  • Strength Era, Class 4: you need to calm down (MOBILITY)

    Trainer: Lacee
    Class 4 of 24
    Duration: 29 minutes

    Join Lacee for a full-length mobility/recovery set, with included written program if you already know the moves.

    equipment recommendations:
    *x1 light kettlebell or dumbbell

    relaxing playlist link: https://open.spotify.com/playlist/6wqwkkL82qDe...

  • Strength Era, Class 5: lateral loveeeeeeeerrrrrr (STRENGTH)

    Trainer: Lacee
    Class 5 of 24
    Duration: 38 minutes

    We all need to fall in love with lateral movements, over and over (and over) again. Join Lacee for a guided warm-up, followed by a short set for abs+core, lateral lunges and split squats.

    program focus: lateral movement+abdominals
    *dumbbell and...

  • Strength Era, Class 6: slut! (Lacee's version) (STRENGTH)

    Trainer: Lacee
    Class 6 of 24
    Duration: 23 minutes

    Lacee's version of a warm up: breaking a small sweat, elevating your heart rate and practicing movement patterns to come (!). This class opens with a quick warm up, followed by Zone 2 cardio with one kettlebell. Be prepared to practice jerks or p...

  • Strength Era, Class 7: squats on the beach (STRENGTH)

    Trainer: Lacee
    Class 7 of 24
    Duration: 32 minutes

    program focus: squat (kettlebell, dumbbell, barbell), overhead push (double strict presses), power (two hand kettlebell swings)

    equipment recommendations:
    *x2 moderate to heavy kettlebells or dumbbells (RPE 7 double racked squats x6 reps)
    *x2 ma...

  • Strength Era, Class 8: You're On Your Own, Cardio

    Trainer: Lacee
    Class 8 of 24
    Duration: 39 minutes

    Today's cardio set is all about you (and Lacee), because you're never on your own, kid (full length video).

    program focus: kettlebell cardio

    equipment recommendations:
    *x1 light kettlebell or dumbbell (arm bar)
    *x1 two-hand swing weight kettleb...

  • Strength Era, Class 9: vigilante deadlifts (STRENGTH)

    Trainer: Lacee
    Duration: 32 minutes

    Are you on your vigilante deadlift $h*t? Same. Let's warm up together, chat about your rep sets and get ready for revenge (I mean deads).

    program focus: glutes+quads (single racked reverse lunges, bilateral stance Romanian deadlifts), horizontal pull (bench r...

  • Strength Era, Class 10: you need to calm down (MOBILITY 2)

    Trainer: Lacee
    Duration:
    ***THIS IS A REPEAT OF CLASS 4 from the Strength Era Program***

    recover (see below) or rest (close the app)

    Join Lacee for a full-length mobility/recovery set, with included written program if you know the moves...

    equipment recommendations:
    *x1 light kettlebell or du...

  • Strength Era, Class 11: I forgot that you existed (my adductors) (STRENGTH)

    Trainer: Lacee
    Duration: 37 minutes

    Forgot about your inner thighs? Join Lacee for a guided warm-up, followed by strength sets focused on lateral movements that will make your remember the difference between ABduction and ADduction.

    program focus: lateral movement+abdominals
    *dumbbell and kett...

  • Strength Era, Class 12: miss americana and the heartbreak circuit (CARDIO)

    Trainer: Lacee
    Duration: 23 minutes
    program focus: zone 2 cardio
    *dumbbell and kettlebell friendly
    *overall RPE 8

    equipment recommendations:
    *x1 moderate kettlebell you can press overhead for at least x5 reps and/or snatch

    intermediate level: follow video for kettlebell jerk cues and/or substit...

  • Strength Era, Class 13: long story squats (STRENGTH)

    Trainer: Lacee
    Duration: 37 minutes
    Class 13 of 24

    Long story short: today's strength set continues to build squat and push movements.

    program focus: squat (kettlebell, dumbbell, barbell), overhead push (single side strict presses), power (single arm kettlebell swings)

    equipment recommendation...

  • Strength Era, Class 14: cardigan cardio (CARDIO)

    Trainer: Lacee
    Duration: 32 minutes
    Class 14 of 24

    Today's cardio set is all about you (and Lacee), because you're never on your own, kid (full length video).

    program focus: cardio

    equipment recommendations:
    *x1 light kettlebell or dumbbell (arm bar)
    *x1 two-hand swing weight kettlebell (RPE ...

  • Strength Era, Class 15: teardrops on my kettlebell (STRENGTH)

    Trainer: Lacee
    Duration: 39 minutes
    Class 15 of 24

    Shed some sweat and maybe a tear (because posterior chain gains are emotional)...

    program focus: glutes+quads (single racked elevated reverse lunges, bilateral stance staggered Romanian deadlifts), horizontal pull (double hinged rows), vertical...

  • Strength Era, Class 16: 'tis the damn sweat season (MOBILITY+RECOVERY 1)

    Trainer: Lacee
    Duration: 34 minutes
    Class 16 of 24

    Join Lacee a full-length mobility/recovery set, with included written program if you know the moves...

    equipment recommendations:
    *x1 light kettlebell or dumbbell

  • Strength Era, Class 17: I wish you would lateral lunge (STRENGTH)

    Trainer: Lacee
    Duration: 34 minutes
    Class 17 of 24

    Join Lacee for a guided warm-up, followed by strength sets focused on lateral movements that will be hard to forget, even if you're driving in your car at 2 a.m.

    program focus: lateral movement+abdominals
    *dumbbell and kettlebell friendly
    *over...

  • Strength Era, Class 18: all the programs you loved before

    Trainer: Lacee
    Duration: 30 minutes
    Class 18 of 24

    All the cardio you've loved before, mixed in to one 30-minute kettlebell session.

    program focus: zone 2 cardio
    *dumbbell and kettlebell friendly
    *overall RPE 8

    key movements: squat to press, strict press, jerk, optional split jerk

    equipment r...