Moderate Intensity Conditioning (RPE 7-8)

Moderate intensity cardio classes for those times when you need a short strength+cardio blend, or to raise your heart rate on days between Bells Up program classes.

Each conditioning class is programmed by level, time frame and based on ballistic movements (think cleans, swings, snatches and more). We'll always share the intended stimulus of each session in the class description section, as well as provide a full written program so you know exactly what you're getting. Classes can be repeated multiple times, in no particular order, with fresh sets added monthly.

Intermediate Level Key Movements: single arm swings, double cleans, two hand swings, push presses, optional low rep snatches and bodyweight movements with optional jumping.

Advanced Level Key Movements: a full range of ballistics, including but not limited to double swings, double push presses, snatches, double snatches and bodyweight movements with jumping.

A sample week combined with Bells Up TV classes could look like this:
Monday: Bells Up TV program class
Tuesday: 30 minute conditioning class
Wednesday: Bells Up TV program class
Thursday: 20 minute conditioning class
Friday: Bells Up TV program class
Saturday: optional 10, 20 or 30 minute conditioning class
Sunday: rest

30:53

30 Minute Advanced Conditioning (RPE 7-8): Road Runner

30 Minute Advanced Conditioning (RPE 7-8): Road Runner

Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8

Perfecting your snatch? Check out this class for interval training that leads up to a kettlebell snatch. This session is is perfect for a sweat, along with skill work. If you're new to snatching, modifications are provided for the final sectio...
34:29

30 Minute Advanced Conditioning (RPE 7-8): Hot Stone Massage

30 Minute Advanced Conditioning (RPE 7-8): Hot Stone Massage

Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8

3 minutes in sweaty heaven... Rep ladders combine with 3 minute continuous intervals for a cardio session not for the faint of heart.

Equipment Recommendations: x1 moderate weight bell (single arm swings), x1 comfortable snatch weight bell

K...
31:52

30 Minute Advanced Conditioning (RPE 7-8): Hot Sauce

30 Minute Advanced Conditioning (RPE 7-8): Hot Sauce

Trainer: Lacee
Duration: 30 minutes
Class Type: Full Video

Moderate bells so you can move FAST. Hot sauce in you bag, swag (and two bells).

Overall RPE: 8 out of 10

Equipment Recommendations:
x2 moderate weight bells, x1 optional light bell

Key Movements: double hang clean to squat+strict p...
27:56

30 Minute Advanced Conditioning (RPE 7-8): Drip, Drip

30 Minute Advanced Conditioning (RPE 7-8): Drip, Drip

Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8

Sweaty, sneaky abs.

Equipment Recommendations: x1 bench, x1 heavy bell (single arm swings), x1 moderate weight bell

Key Movements: kneeling Copenhagen plank lifts, seated overhead presses, single arm swings, windmills, single racked wall sits
31:09

30 Minute Advanced Conditioning (RPE 7-8): Cruel Summer

30 Minute Advanced Conditioning (RPE 7-8): Cruel Summer

Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8

The most basic, yet not basic conditioning class you never knew you needed: all Turkish Get Ups and swings in different variations.

Equipment Recommendations: x1 heavy bell, x1 moderate weight bell, x1 light bell

Key Movements: Turkish Get U...
30:51

30 Minute Advanced Conditioning (RPE 7-8): Beyond Ordinary

30 Minute Advanced Conditioning (RPE 7-8): Beyond Ordinary

Trainer: Lacee
Duration: 30 minutes
Overall RPE: 7-8

Snatch and abs: that's the only explanation you need for what's about to happen...

Equipment Recommendations: x1 light kettlebell, x1 moderate weight kettlebell

Key Movements: snatches, two hand swings, goblet squats, diamond push ups, baby ...
22:18

20 Minute Intermediate Conditioning (RPE 7-8): Intense AF

20 Minute Intermediate Conditioning (RPE 7-8): Intense AF

Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 7-8

Three movements, 20 minutes, over and over and over...

Equipment Recommendations: x1 moderate weight push press bell

Key Movements: single arm swings, swing cleans, single side push presses
19:32

20 Minute Intermediate Conditioning (RPE 7-8): Glazed Donut

20 Minute Intermediate Conditioning (RPE 7-8): Glazed Donut

Trainer: Lacee
Duration: 20 minutes
Overall RPE: 7-8

A short and sweet session with squat-focused patterns, abdominal work, and single-arm swings. This is a great class for a mid-week or end-of-week conditioning session. Class does not include a warm-up, so come ready to work!

Equipment Recomme...
22:11

20 Minute Intermediate Conditioning (RPE 7-8): Getaway Car

20 Minute Intermediate Conditioning (RPE 7-8): Getaway Car

Trainer: Lacee
Duration: 20 minutes
Overall RPE: 7-8

A big, juicy EMOM with kettlebell swings in every interval. This session does not include a warm up (we get right to the point), so come ready to move with a swing weight bell.

Equipment Recommendations: x1 swing weight bell

Key Movements:...
23:57

20 Minute Intermediate Conditioning (RPE 7-8): Hey Baby, Hey Baby, Hey...

20 Minute Intermediate Conditioning (RPE 7-8): Hey Baby, Hey Baby, Hey...

Trainer: Lacee
Duration: 20 minutes
Class Type: Full Video

This session blends explosive movements for a high-heart-rate burst of cardio. We start with single-arm swings and racked holds to challenge breathing and core strength, then finish with interval training to break a sweat. This class sho...
12:17

10 Minute Intermediate Conditioning (RPE 8): Booty Shorts

10 Minute Intermediate Conditioning (RPE 8): Booty Shorts

Trainer: Lacee
Duration: 10 minutes
Overall Intensity: High RPE 8-9

Cardio with one big bell. This interval class is focused on quick bursts of movement with minimal rest using basic kettlebell and bodyweight movements. After a quick warm up, we work a HIGH INTENSITY RPE 9 sequence of 20 seconds...