10-Week Kettlebell Strength+Hypertrophy+Power

10-Week Kettlebell Strength+Hypertrophy+Power

Welcome to the Bells Up Studio program, Classically Swole (Intermediate/Advanced Level)!

This 20-session program (10 weeks) focuses on total body strength and hypertrophy (heavy sets) in "traditional" kettlebell programming format (low rep, hight set), with one recommended conditioning class per week. We'll work on increasing your overhead press/shoulder strength, building your back, plus single-leg strength and power. Your final (optional) benchmark test will include a 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test. Join this program and rock out to gym classics with limited equipment.

What to expect:
*upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment
*weekly conditioning session with kettlebells and body weight
*interval-based sets, low-rep, high round sessions
*option for adding barbell lifts and pull-ups for advanced levels
*end of program test: benchmarks for 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test

Please complete classes in order, completing x4 sessions per week, 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.

Weeks 1+2: videos 1+2+3+4
Weeks 3+4: videos 5+6+7+8
Weeks 5+6: videos 9+10+11+12
Weeks 7+8: videos 13+14+15+16
Weeks 9+10: videos 17+18+19+20
Final Test: written document with benchmark tests for squat, deadlift, push-up, pull up, bent press skill and snatch endurance

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10-Week Kettlebell Strength+Hypertrophy+Power
  • Classically Swole: Introduction Video

    Welcome to your new strength program, Classically Swole! In this short video, Lacee explains what to expect in your program over the next 10 weeks.

  • Classically Swole, Class 1: Red Lip Low Squat (STRENGTH)

    trainer: Lacee
    duration: 45 minutes
    class 1 of 20
    program focus: squat+press+swing

    Welcome to your new program, Classically Swole! We start out this traditional kettlebell total body strength and conditioning program with squats, presses and swings, broken up by low rep+high round intervals. Bri...

  • Classically Swole, Class 2: Prince On Vinyl Power (STRENGTH)

    trainer: Lacee
    duration: 45 minutes
    class 2 of 20
    program focus: hinge+pull+power

    Join Lacee for a posterior-chain focused class, incorporating heavy b-stance deadlifts, single arm swings, hinged rows and a Turkish Get Up variation that includes a bent press (modifications given for all levels)....

  • Classically Swole, Class 3: Arms & Abs In The City (STRENGTH)

    trainer: Lacee
    duration: 48 minutes
    class 3 of 20
    program focus: upper+abs

    Classically swole arms for all! Join Lacee for today's upper body and abdominal focused lift. We'll combine horizontal push and pull movements, optional pull ups, shoulder, biceps and triceps work. Please be prepared to u...

  • Classically Swole, Class 4: Slow Cardio State of Mind (CARDIO)

    trainer: Lacee
    duration: 42 minutes
    class 4 of 20
    program focus: slow kettlebell cardio

    This slow cardio session will keep your heart rate up and your boredom level low. Join Lacee for x10 intervals with a mixture of kettlebell ballistic, lateral, core and bodyweight movements for Zone 2 cardio ...

  • Classically Swole, Class 5: Muscle Car (STRENGTH)

    trainer: Lacee
    duration: 49 minutes
    class 5 of 20
    program focus: squat+press+swing

    Rev your engine with squats and swings. Today's session should push you to 80% overall effort with interval sets of tempo single racked squats and combos of single arm swings and strict presses. Bring a wedge or s...

  • Classically Swole, Class 6: 501's Fit Cheeks Like A Glove (STRENGTH)

    trainer: Lacee
    duration: 50 minutes
    class 6 of 20
    program focus: hinge+upper body pull+power

    Hinge your heart out in this interval-based posterior chain (buns and back) strength class. We'll complete 1:1 work rest ratios so you can lift your heaviest reps for rounds. Advanced students: bring a p...

  • Classically Swole, Class 7: Secret Shoulder Sculpt (STRENGTH)

    trainer: Lacee
    duration:
    class 7 of 20
    program focus: upper+abs

    Shoulder sculpting, but, like really...

    Today's upper body and abs set works arms, chest and shoulder with a sprinkle of horizontal pulling for that Bells Up balance. This class is dumbbell/kettlebell friendly with a required mediu...

  • Classically Swole, Class 8: Not Your Mom's Elliptical (CARDIO)

    trainer: Lacee
    duration: 38 minutes
    class 8 of 20
    program focus: HIIT (high-intensity interval training)

    A little HIIT (once a week is enough, really). Today's session mixes short-burst intervals of kettlebell ballistic movements with extended recovery sets. True HIIT training: go all out during...

  • Classically Swole, Class 9: Protein On Ice (STRENGTH)

    trainer: Lacee
    duration: 44 minutes
    class 9 of 20
    program focus: squat+press+swing

    Join Lacee for today's lower body knee-dominant class (lunges and squats), mixed with strict press combinations. This class combines classic strength movements with the "most classic" off all kettlebell movements,...

  • Classically Swole, Class 10: ThighMaster (STRENGTH)

    trainer: Lacee
    duration: 43 minutes
    class 10 of 20
    program focus: hinge+pull+power

    This posterior-chain strength class incorporates heavy b-stance deadlifts, double weighted rows (optional pull ups) and optional windmills, bent presses or Turkish Get Ups for a rotational-moment. We'll practice e...

  • Classically Swole, Class 11: Baywatch Biceps (STRENGTH)

    trainer: Lacee
    duration: 48 minutes
    class 11 of 20
    program focus: upper+abs

    Arms and abs with a snatch on the side. Join Lacee for today's upper body+core+abs set, where we'll mix push, push and arm-specific strength movements with optional snatches to finish. Today's class should feel like an o...

  • Classically Swole, Class 12: Listen To Your Heart (CARDIO)

    trainer: Lacee
    duration: 37 minutes
    class 12 of 20
    program focus: slow cardio

    This moderate cardio-focused class blends kettlebell ballistic favorites (swings, push presses or jerks) with slower-paced movements (Turkish Get Ups, weighted hip shifts) to raise your heart rate and keep it steady. P...

  • Classically Swole, Class 13: Effort-YES (STRENGTH)

    trainer: Lacee
    duration: 48 minutes
    class 13 of 20
    program focus: squat+press+swing

    Say yes to RPE 8 squats, presses and swings. In this interval-based strength class, Lacee leads you through movement combinations of single racked squats and swings, along with a heavy press ladder. Please review...

  • Classically Swole, Class 14: Timeless Hinge (STRENGTH)

    trainer: Lacee
    duration: 44 minutes
    class 14 of 20
    program focus: hinge+upper body pull+power

    Join Lacee for this posterior-chain focused class, combining strength, power and pull movements. After a bodyweight/weighted warm up, we'll mix conventional deadlifts of your choice with kettlebell swi...

  • Classically Swole, Class 15: Sleeveless Beauty (STRENGTH)

    trainer: Lacee
    duration: 40 minutes
    class 15 of 20
    program focus: upper+abs

    Roll, push and press for a sneaky ab and arm session. Lacee leads you through variations of chest and overhead presses, Turkish Get Up rolls and an optional snatch finisher. All movements are programmed in interval and w...

  • Classically Swole, Class 16: Intenso (CARDIO)

    trainer: Lacee
    duration: 36 minutes
    class 16 of 20
    program focus: HIIT (high-intensity interval training)

    Join Lacee for high intensity interval sets of 30+20+10 seconds blending kettlebell ballistic and bodyweight movements. This is an intermediate/advanced level class and intended to push you ...

  • Classically Swole, Class 18: Hamstring Theory (STRENGTH)

    trainer: Lacee
    duration: 43 minutes
    class 18 of 20
    program focus: hinge+pull+power

    The tempo continues, and this time: your hamstrings will know what's up. Today's session mixes heavy bilateral stance deadlifts with b-stance deadlifts and an offset push up+bench row pairing. All strength sets ar...

  • Classically Swole, Class 17: Squats Are The WAY (STRENGTH)

    trainer: Lacee
    duration: 43 minutes
    class 17 of 20
    program focus: squat+press+swing

    After completing a hip-focused warm up, we dive in to tempo squats and heavy strict presses with the option to swing or snatch. This interval-based class is appropriate for intermediate/advanced levels and should...

  • Classically Swole, Class 19: Tighty Mighty (MOBILITY+ROTATION)

    trainer: Lacee
    duration: 60 minutes
    class 19 of 20
    program focus: mobility+rotation

    In this mobility focused class, Lacee leads you through the following sequences: breath work, feet+ankles+calves, hips+adductors, and back+shoulders+neck. This class is divided into sections with each section in...

  • Classically Swole, Class 20: Glass Skin Regimen (CARDIO)

    trainer: Lacee
    duration: 36 minutes
    class 20 of 20
    program focus: slow cardio

    Join Lacee for the intermediate/advanced level slow cardio class, mixing ballistic, core+abs and shoulder/back-focused movements. This is the final session for the program "Classically Swole."

    key movements:
    *snatch...

  • Classically Swole: Weeks 1+2 (Classes 1+2+3+4)

    4.98 MB

  • Classically Swole: Weeks 3+4 (Classes 5+6+7+8)

    4.98 MB

  • Classically Swole: Weeks 5+6 (Classes 9+10+11+12)

    4.98 MB

  • Classically Swole: Weeks 7+8 (Classes 13+14+15+16)

    4.98 MB

  • Classically Swole: Weeks 9+10 (Classes 17+18+19+20)

    4.98 MB

  • Classically Swole: Final Benchmark Tests

    4.98 MB