Summer Side Piece

Summer Side Piece

We’re usually not about short term fitness flings, but it’s summer, the season of sweat. We’re here for a good time, not a long time...

This program can be done on its own, or added to your current training plan for sweat on the side, no drama. Summer Side Fling is for an intermediate level-swinger and includes multiple cardio-focused sessions. Swing variations, Turkish Get Ups, push presses and cleans are the main focus of this program; if you aren't comfortable with these movements, we recommend starting with Intermediate Series 1.

Complete all classes TWICE, in sets of x4. Example: complete classes 1-4, then repeat. Next, complete classes 5-8, then repeat. We recommend x4 classes per week, but sessions can be completed in more or less time as long as you follow the order and repeat sequence.

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Summer Side Piece
  • Summer Side Piece, Class 1: Two Hands

    Trainer: Missy
    Duration: 30 minutes
    Class Type: partial video

    Equipment Recommendations: 2 light bells, medium bell and a heavy bell

    Warmup:
    60 seconds each movement x2 rounds (light weights to warmup)

    1. goblet squat
    2. hollow hold (20 seconds work/20 seconds rest/20 seconds work)
    3. plank (2...

  • Summer Side Piece, Class 2: Push Press All Day

    Trainer: Missy
    Duration: 40 minutes
    Class Type: partial video

    Equipment Recommendations: 1 light bell 1 heavy bell

    Warmup:
    60 seconds each movement x3 rounds, work 40 seconds rest 20 seconds (light weights to warmup)

    1. halos alternating directions
    2. 1/2 kneel windmill right
    3. 1/2 kneel wind...

  • Summer Side Piece, Class 3: Kraft Singles

    Trainer: Missy
    Duration: 30 minutes
    Class Type: partial video

    Equipment Recommendations: 1 light bell or medium bell and 1 heavy bell.

    Warmup:
    40 seconds on, 20 seconds rest x2 rounds (light-medium weights to warm up):
    1. racked march, right side, light-medium bell
    2. single leg deadlift, right...

  • Summer Side Piece, Class 4: Double Diamonds

    Trainer: Missy
    Duration: 30 minutes
    Class Type: partial video

    Equipment Recommendations: 2 matching light-medium bells, chair or bench

    Warmup:
    x3 rounds:
    40 seconds on, 20 seconds (light weights to warmup)
    1. suitcase deadlift, double bells
    2. pushups, slow down explode up
    3. plank on bells (2...

  • Summer Side Piece, Class 5: From the Window to the Wall

    Trainer: Missy
    Duration: 30 minutes
    Class Type: partial video

    Equipment Recommendations: 2 matching light bells, medium bell, x1 heavy bell

    Warmup:
    30 seconds each movement x2 rounds (light weights to warmup)
    1. goblet squat
    2. hollow hold
    3. plank
    4. side plank on forearms (right side first ...

  • Summer Side Piece, Class 6: Pass the Bell to the Left Hand Side

    Trainer: Missy
    Duration: 40 minutes
    Class Type: partial video

    Equipment: light, medium, heavy bell

    Warmup:
    60 seconds each movement, work for 40 rest for 20 seconds, x2 rounds (light weights to warmup)

    1. halos alternating directions
    2. 1/2 kneel windmill right
    3. 1/2 kneel windmill left
    4. cr...

  • Summer Side Piece, Class 7: Swing, Row, Swing, Row

    Trainer: Missy
    Duration: 30 minutes
    Class Type: partial video

    Equipment Recommendations: 2 light bells, 1 medium bell and 1 heavy bell.

    Warmup:
    40 seconds on, 20 seconds rest x2 rounds (light-medium weights):
    1. racked lunge (right side rack left leg lunge), light-medium bell
    2. double bell sin...

  • Summer Side Piece, Class 8: Rewind the Time

    Trainer: Missy
    Duration: 40 minutes
    Class Type: partial video

    Equipment Recommendations: 2 matching light-medium bells, chair or bench.

    Warmup:
    x3 rounds
    40 seconds on, 20 seconds rest (light weights to warmup):
    1. suitcase deadlift, double bells
    2. pushups, slow down explode up
    3. plank on bel...

  • Summer Side Piece, Class 9: Baby Got Back

    Trainer: Missy
    Duration: 30 minutes
    Class Type: partial video

    Equipment Recommendations: x1 light, medium and heavy bell

    Warmup:
    x2 rounds
    40 seconds on, 20 seconds rest (light weights to warmup):
    1. hollow rock (20 seconds on/20 seconds off/20 seconds on)
    2. plank reach (20 seconds on/20 seco...

  • Summer Side Piece, Class 10: Turbulence

    Trainer: Missy
    Duration: 40 minutes
    Class Type: partial video

    Equipment Recommendations: x1 light, medium and heavy bell

    Warmup:
    x2 rounds
    40 seconds on, 20 seconds rest (light weights to warmup):

    1. bottoms up clean, right
    2. windmill standing, right
    3. bottoms up clean, left
    4. windmill stan...

  • Summer Side Piece, Class 11: Seis Rounds

    Trainer: Missy
    Duration: 35 minutes
    Class Type: partial video

    Equipment Recommendations: x1 light, medium and heavy bell

    Warmup:
    x3 rounds:
    40 seconds on, 20 seconds rest (light-medium weights to warmup):
    1. goblet deadlift
    2. goblet clean
    3. goblet lunges, alternating lunges sides each rep

    Pr...

  • Summer Side Piece, Class 12: King of Swings

    Trainer: Missy
    Duration: 50 minutes
    Class Type: partial video

    Equipment Recommendations: 2 matching light-medium bells

    Warmup:
    x3 rounds
    40 seconds on, 20 seconds rest:
    1. double bell sumo deadlift
    2. double bell chest press with hip bridge hold
    3. plank on bells, alternate lifting hands (20 s...

  • Summer Side Piece, Class 13: Get Up and Press

    Trainer: Missy
    Duration: 40 minutes
    Class Type: partial video

    Equipment Recommendations: x1 light, medium and heavy bell

    Warmup:

    Every 60 seconds x2 rounds (light weights to warmup):
    1. hollow rocks (20 seconds on, 20 seconds off, 20 seconds on)
    2. plank reaches (20 seconds on, 20 seconds off,...

  • Summer Side Piece, Class 14: Bottoms Up

    Trainer: Missy
    Duration:40 minutes
    Class Type: partial video

    Equipment: light and medium bell

    Warmup:
    60 seconds each movement, work for 40 rest for 20 seconds, x3 rounds (light weights to warmup)

    1. bottoms up clean, right
    2. windmill, standing, right
    3. bottoms up clean, left
    4. windmill, st...

  • Summer Side Piece, Class 15: Swinging to the End

    Trainer: Missy
    Duration: 45 minutes
    Class Type: partial video

    Equipment Recommendations: x2 light bells, x1 medium and heavy bell

    Warmup:
    x5 rounds
    40 seconds on, 20 seconds rest (light-medium weights):
    1. goblet deadlift
    2. goblet clean
    3. goblet lunges, alternating sides each rep

    Program:
    Ev...

  • Summer Side Piece, Class 16: Show Me What You Got

    Trainer: Missy
    Duration: 40 minutes
    Class Type: partial video

    Equipment: 2 light-medium bells.

    Warmup:
    40 seconds on, 20 seconds rest, x3 rounds (light weights to warmup):
    1. double bell sumo deadlift
    2. double bell chest press with hips bridge hold
    3. plank on bells, alternate lifting hands (2...