Power 20 Total Body: Week 1
This 4-week program will help you start a strength training habit, push your reset button, or find consistent training during busy times in life. Reset your strength training practice with twenty, twenty-minute classes using minimal equipment.
What to expect:
*20 minutes or less classes meant to be complete x5 per week
*4 weeks (20 classes total)
*strength and cardio blend using kettlebell and optional dumbbells
*option to add pull ups for advanced levels
*total body split spread throughout each week
*these classes DO NOT follow the normal repetition cadence for Bells Up Studio strength programs. Please complete each class ONCE before moving on to the next class.
***classes listed below publish DECEMBER 2nd 2024***
This Week:
Class 1: Squat+Pull+Power (STRENGTH)
Class 2: Kettlebell Cardio (CARDIO)
Class 3: Lunge+Upper Push (STRENGTH)
Class 4: Kettlebell Cardio (CARDIO)
Class 5: Hinge+Rotate (STRENGTH)
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Power 20: Total Body, Week 1 (Classes 1+2+3+4+5)
4.14 MB
Written version of classes 1+2+3+4+5 from the program Power 20: Total Body.
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Power 20 Total Body: Class 1, Squat+Pull+Power (STRENGTH)
trainer: Lacee
duration: 21 minutes
class 1 of 20
program focus: squat+pull+power***please complete each class in this program ONCE before moving on to the next***
key movements:
*single racked squats (x1 moderate kettlebell or dumbbell)
*single side hinged rows (x1 moderate kettlebell or dumb... -
Power 20 Total Body: Class 2, Kettlebell Cardio (CARDIO)
trainer: Lacee
duration: 22 minutes
class 2 of 20
program focus: kettlebell cardio***please complete each class in this program ONCE before moving on to the next***
key movements:
*two-hand swings (x1 kettlebell you can swing for at least x10 reps)
*goblet hold marches (swing weight or optiona... -
Power 20 Total Body: Class 3, Lunge+Upper Push (STRENGTH)
trainer: Lacee
duration: 19 minutes
class 3 of 20
program focus: lunge+upper push+power***please complete each class in this program ONCE before moving on to the next***
key movements:
*double racked reverse lunges (x2 moderate weight kettlebells or dumbbells you can lunge for at least x5 reps... -
Power 20 Total Body: Class 4, Kettlebell Cardio (CARDIO)
trainer: Lacee
duration: 19 minutes
class 4 of 20
program focus: kettlebell cardio***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*kettlebell snatches or single arm swings (x1 moderate weight bell you can swing or snatch for at least x10 reps) -
Power 20 Total Body: Class 5, Hinge+Rotate (STRENGTH)
trainer: Lacee
duration: 23 minutes
class 5 of 20
program focus: hinge+rotate***please complete each class in this program ONCE before moving on to the next***
key movements:
*half kneeling or standing windmills (x1 moderate to light kettlebell)
*b-stance deadlifts (x1 moderate to heavy kettle...
