BEGINNER PROGRAM 1: Don't Sweat the Technique
Welcome to Bells Up TV Beginner Program, Series 1!
This 4 week program is expertly crafted to help you practice the basics of breathing, core bracing, tension when lifting and common movement patterns done with kettlebells and beyond. We'll not lead you through a workout, we'll teach you technique and offer customizations to make training fit your needs. If you are an absolute beginner (haven't lifted weights before and need solid foundation before doing so), please complete the Beginner Onboarding Program before this program. The Beginner Onboarding Program last two weeks (8 classes) and covers in-depth mechanics for breath work, squatting, hinging, lunging, pressing and rotating, along with important instruction like how to pick up and hold a kettlebell.
All classes in the Beginner Program are filmed in full video format (we do the entire training session with you). All videos include a written version in case you understand all movements required and want to train on your own. Each class lasts between 20-30 minutes, with a full warm up and interval-based strength training sessions included.
The Beginner Program runs on a x4 per week training cadence. We recommend completing all classes in order in a timeframe that works for you. If you complete x4 classes per week, the program will last 4 weeks (16 classes total). We recommend repeating classes as you need them, or repeating the entire program again if you need more practice before moving to an intermediate-level class.
IMPORTANT EQUIPMENT NEEDS: x1 light kettlebell, x1 moderate kettlebell, access to a weight lifting bench or chair for some classes, yoga block (highly encouraged). You will find equipment recommendations for each class listed in the individual class description section.
NEXT STEPS: after completing the beginner program, you can move on to an intermediate level program or the current program offering on Bells Up TV. All programs follow a specific order and modifications are offered for all classes.
Enjoy your program and ask questions as needed in the class comment section.
Get real. Get strong. Bells Up.
-
51.7 KBBeginner Program Classes 1+2+3+4
51.7 KB
A full written program for the beginner program classes 1+2+3+4.
-
Class 1, Beginner Program: Quality Over Quantity
Trainer: Lacee
Duration: 27 minutes
Class Type: Full Video
Class 1 of 16. Complete Classes 1, 2, 3 and 4 before continuing with this program.Welcome to Class 1 in the Bells Up TV Beginner Program! If you are absolutely new to training, please start with the Beginner Onboarding Program, then mo...
-
Class 2, Beginner Program: Posture Makes Perfect
Trainer: Lacee
Duration: 25 minutes
Class Type: Full Video
Class 1 of 16. Complete Classes 1, 2, 3 and 4 before continuing with this program.Key Movements: reverse lunges, 3-point rows, elevated hand push ups
Equipment Recommendations: x1 light bell or medium bell, chair or bench
-
Class 3, Beginner Program: Stack the Ribs
Trainer: Lacee
Duration: 30 minutes
Class Type: Full Video
Class 3 of 16. Complete Classes 1, 2, 3 and 4 before continuing with this program.Equipment Recommendations: x2 matching light or medium bells, optional yoga block
Key Movements: suitcase deadlifts, half kneeling overhead holds, goble...
-
Class 4, Beginner Program: Breath+Brace
Trainer: Lacee
Duration: 30 minutes
Class Type: Full VideoClass 4 of 16. Complete Classes 1, 2, 3 and 4 before continuing with this program.
Equipment Recommendations: x1 light or medium bell, bench or chair
Key Movements: suitcase marches, forearm plank, 1+1/2 goblet squats, animal crawls
-
47.2 KBBeginner Program Classes 5+6+7+8
47.2 KB
A full written program for the beginner program classes 5+6+7+8.
-
Class 5, Beginner Program: Squat+Press
Trainer: Missy
Duration: 20-30 minutes
Class Type: Full VideoClass 5 of 16. Complete Classes 5, 6, 7 and 8 before continuing with this program.
Equipment Recommendations: x1 light or medium bell
Key Movements: deadlifts, cleans, squats and presses
-
Class 6, Beginner Program: Tension+Relaxation
Trainer: Missy
Duration: 20-30 minutes
Class Type: Full VideoClass 6 of 16. Complete Classes 5, 6, 7 and 8 before continuing with this program.
Equipment Recommendations: x1 light or medium bell
Key Movements: split squats, chest presses, rows
-
Class 7, Beginner Program: The Skill of Strength
Trainer: Missy
Duration: 20-30
Class Type: Full VideoClass 7 of 16. Complete Classes 5, 6, 7 and 8 before continuing with this program.
Equipment Recommendations: x2 matching light or medium bells
Key Movements: double bell suitcase deadlifts, assisted swing cleans, 1+1/2 goblet squats, alte...
-
Class 8, Beginner Program: Grip Crusher
Warm Up
40 seconds on, 20 seconds off x1 round:
1. down dog heel drops
2. half kneeling halos, right
3. slow alternating mountain climbers
4. half kneeling halos, left40 seconds on, 20 seconds off x2 rounds
1. goblet hold marches
2. goblet squats
3. three point row, left
4. overhead hold+march,... -
Beginner Program, Classes 9+10+11+12
46.6 KB
A full written program for the beginner program classes 9+10+11+12.
-
Class 9, Beginner Program: All About Abs
Trainer: Lacee
Duration: 20 minutes
Class Type: Full VideoClass 9 of 16. Complete classes 9, 10, 11 and 12 before continuing with this program.
Equipment Recommendations: x1 light and/or medium bell
Key Movements: goblet deadlifts, goblet cleans, goblet squats, goblet presses
-
Class 10, Beginner Program: Foot Feels
Trainer: Lacee
Duration: 26 minutes
Class Type: Full VideoClass 10 of 16. Complete classes 9, 10, 11 and 12 before continuing with this program.
Equipment Recommendations: x1 light or medium bell, yoga block, chair or bench
Key Movements: full plank, three point rows, partial Turkish Get Ups
-
Class 11, Beginner Program: Happy Hips
Trainer: Lacee
Duration: 30 minutes
Class Type: Full VideoClass 11 of 16. Complete classes 9, 10, 11 and 12 before continuing with this program.
Equipment Recommendations: x1 light bell or medium bell
Key Movements: explosive squats, racked marches, dead stop cleans
-
Class 12, Beginner Program: Horizon Point
Trainer: Lacee
Duration: 25 minutes
Class Type: Full VideoClass 12 of 16. Complete classes 9, 10, 11 and 12 before continuing with this program.
Equipment Recommendations: x1 light bell or medium bell
Key Movements: goblet marches, quadruped bell passes, strict presses
-
Beginner Program Classes 13+14+15+16
47 KB
A full written program for the beginner program classes 13+14+15+16.
-
Class 13, Beginner Program: Thrive, Not Survive
Trainer: Missy
Duration: 20 minutes
Class Type: Full VideoClass 13 of 16. Complete classes 13, 14, 15 and 16 before continuing with this program.
Equipment Recommendations: x1 light or medium bell
Key Movements: Romanian deadlifts, goblete cleans, goblet squats and goblet presses
-
Class 14, Beginner Program: Fresh Start
Trainer: Missy
Duration: 30 minutes
Class Type: Full VideoClass 14 of 16. Complete classes 13, 14, 15 and 16 before continuing with this program.
Equipment Recommendations: x1 light or medium bell, bench or chair, towel
Key Movements: reverse lunges, fist and regular planks, hinged rows, par...
-
Class 15, Beginner Program: Lift+Repeat
Trainer: Missy
Duration: 20 minutes
Class Type: Full VideoClass 15 of 16. Complete classes 13, 14, 15 and 16 before continuing with this program.
Equipment Recommendations: x2 light or medium bells
Key Movements: jump squats, swing and dead stop cleans, strict presses, hollow holds, side plank
-
Class 16, Beginner Program: Strength+Speed
Trainer: Missy
Duration: 30 minutes
Class Type: Full VideoClass 16 of 16. Complete classes 13, 14, 15 and 16 before continuing with this program.
Equipment Recommendations: x2 light or medium bells
Key Movements: goblet cleans, 90 degree goblet squats, push ups, dead stop cleans, strict presses
