Strength Era: Week 1

Strength Era: Week 1

Welcome to the Bells Up Studio program, Strength Era!

This 24-session (6 week) program focuses on total body strength and conditioning, done in 20-30 minutes.

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, one time each.

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

This Week:
Class 1: Class 1: welcome to your squat, it's been waiting for you (squat+press)
Class 2: Class 2: I feel, the car-di-o haze creepin' up on me (kettlebell cardio)
Class 3: deadlift daydream, look in your eye (hinge+pull)
Class 4: you need to calm down (mobility)

Complete each strength and cardio class ONCE before moving on to the next week in this program.

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

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

    850 KB

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

  • Strength Era, Class 1: welcome to your squat, it's been waiting for you
    33:59
    Strength Era, Class 1: welcome to your squat, it's been waiting for you

    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)
    32:59
    Strength Era, Class 2: I feel, the car-di-o haze creepin' up on me (STRENGTH)

    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 recommendations:
    *x1 light kettlebell or dumbbell (arm ...

  • Strength Era, Class 3: deadlift daydream, look in your eye (STRENGTH)
    34:29
    Strength Era, Class 3: deadlift daydream, look in your eye (STRENGTH)

    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)
    28:49
    Strength Era, Class 4: you need to calm down (MOBILITY)

    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...

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