Hand on Bells 2.0: Weeks 7-8

Hand on Bells 2.0: Weeks 7-8

***PROGRAM RELEASE 7/28/24***

This Week:
Class 10: Leg Day Plus (squat+lunge+pull)
Class 11: Build a Back (hinge+push+power)
Class 12: Sneaky Abs 2.0 (lower and upper push+pull mix)
Optional Cardio: Summertime Sweaty-Mess (HIIT with kettlebells)

Please complete classes in order, completing x3 strength sessions per week with one optional cardio session, then REPEATING sessions IN ORDER the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.

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Hand on Bells 2.0: Weeks 7-8
  • Hands on Bells 2.0: Weeks 7+8 (Classes 10+11+12+optional cardio)
    Hands on Bells 2.0: Weeks 7+8 (Classes 10+11+12+optional cardio)
    3.23 MB

    Hands on Bells 2.0: Weeks 7+8 (Classes 10+11+12+optional cardio)

    3.23 MB

    Written version of weeks 7+8 from the program: Hand on Bells 2.0 (Classes 10+11+12+optional cardio).

  • Hand on Bells 2.0, Class 10: Leg Day Plus (STRENGTH)
    41:38
    Hand on Bells 2.0, Class 10: Leg Day Plus (STRENGTH)

    Hand on Bells 2.0, Class 10: Leg Day Plus (STRENGTH)

    trainer: Lacee
    duration: 42 minutes
    class 10 of 15
    program focus: squat+lunge+pull

    Squat, lunge and row with the option to increase difficulty with tempo and equipment. This lower body knee-dominant+pull session should feel like and overall RPE 8 for you.

    key movements:
    *tempo goblet, double ...

  • Hand on Bells 2.0, Class 11: Build a Back (STRENGTH)
    42:15
    Hand on Bells 2.0, Class 11: Build a Back (STRENGTH)

    Hand on Bells 2.0, Class 11: Build a Back (STRENGTH)

    trainer: Lacee
    duration:
    class 11 of 15
    program focus: hinge+push+power

    This overall RPE 8 class uses every 90-second intervals to practice hypertrophy-focused hamstring/glutes, powerful push presses and seated overhead presses. You'll work your shoulders, core and posterior lower body with mode...

  • Hands on Bells 2.0, Class 12: Sneaky Abs 2.0 (STRENGTH)
    39:20
    Hands on Bells 2.0, Class 12: Sneaky Abs 2.0 (STRENGTH)

    Hands on Bells 2.0, Class 12: Sneaky Abs 2.0 (STRENGTH)

    trainer: Lacee
    duration: 39 minutes
    class 12 of 15
    program focus: lower and upper push+pull mix

    This total-body session focuses on single-side movements to challenge your core and abs while working your upper and lower body. Overall RPE: 7-8.

    key movements:
    *tempo chest presses (x2 moderate we...

  • Moderate Intensity Cardio: Summertime Sweaty Mess (CARDIO)
    40:05
    Moderate Intensity Cardio: Summertime Sweaty Mess (CARDIO)

    Moderate Intensity Cardio: Summertime Sweaty Mess (CARDIO)

    trainer: Lacee
    duration: 40 minutes
    program focus: moderate intensity kettlebell cardio

    This cardio sessions uses wavy intervals and moderate weight recommendations to keep you moving in Zone 2 (talking pace). Overall RPE: 7-8.

    key movements:
    *two hand kettlebell swings (x1 heavy kettlebell y...

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