Elevated Basics: Weeks 1+2
Total body strength and conditioning with kettlebells and your own bodyweight, making basic movements feel like anything but...
This 10-week program is focused on upper/lower body and core strength, with an optional x4 days-per-week training schedule. Three full-length videos will be offered to not only teach you movements, but keep you motivated to hit every set and rep. A full written program is included covering the program for all videos, plus an additional fourth self-led session each week, comprised of movements you've done in previous videos.
What to expect:
*6-minute skill breakdowns during each session to teach you new moves and/or give you tips to set yourself up for success
*learn and practice the kettlebell bent press for back and core strength
*isometric holds, tempo movements, high-heart rate segments
*options for adding barbell lifts and pull ups for advanced levels
*end of program test: overhead press reps, squat strength, "Simple" endurance test, bent press skill
We follow a REPETITION cadence for all Bells Up Studio videos. Please REPEAT sessions in the following format, either by completing each video a second time, or using the provided written program the second time through each session. We repeat to increase weights, improve technique and make real progress by following a training program (never random). We have a growing library of cardio/conditioning classes that can be completed in between strength training sessions; we recommend completing x1-2 conditioning classes per week OR doing your favorite form of cardio or other workout you love (running, hiking, Pilates, HIIT and bootcamp classes, etc)...
Weeks 1+2: Videos 1+2+3 in order+optional 4th session via included written program
Weeks 3+4: Videos 4+5+6 in order+optional 4th session via included written program
Weeks 5+6: Videos 7+8+9 in order+optional 4th session via included written program
Weeks 7+8: Videos 10+11+12 in order+optional 4th session via included written program
Weeks 9+10: Videos 13+14+15 in order+optional 4th session via included written program
TEST: complete the first Monday AFTER Week 10, before starting a new program
This Week:
Class 1: Banana Split Squat (lower body hinge+squat)
Class 2: Go Sleeveless (upper body push+pull)
Class 3: Arm Bar Bracelet (heavy lower+rotation+upper accessories)
***option fourth class by .pdf only***
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Written Program: Elevated Basics, Classes 1+2+3 (Weeks 1+2)
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A full written program of classes 1+2+3 from the strength program Elevated Basics.
An optional 4th class is included in this written program (no video offered). Please complete all classes in order your first week, then REPEAT all classes in order during your second week. Move on to classes 4+5+...
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Elevated Basics, Class 1: Banana Split Squat (STRENGTH)
Video 1 of 15
Trainer: Lacee*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These classes are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fo... -
Elevated Basics, Class 2: Go Sleeveless (STRENGTH)
Video 2 of 15
Trainer: Lacee*Please complete, then repeat sessions 1, 2 and 3 in order before moving on to Video 4. These sessions are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the... -
Elevated Basics, Class 3: Arm Bar Bracelet (STRENGTH)
Video 3 of 15
Trainer: Lacee
Duration: 46 minutes
Program Focus: heavy lower+rotation+upper accessories*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These sessions are for Weeks 1+2 of your program.
*There is an optional fourth session included in the w...
