trainer: Lacee
duration: 45 minutes
class 1 of 15
program focus: squat+lunge+pull

Welcome to class 1 of your newest strength and cardio program! Today's class introduces heavy squats, pulls and lunges. This rep-based class is customizable to your level: pay close attention to form cues and modif...

trainer: Lacee
duration: 45 minutes
class 2 of 15
program focus: hinge+push+power

Join Lacee for today's upper+lower body split, including explosive power from dead stop cleans and push presses. After guided warm up, we'll practice movements that build to our final working set: finish intervals ...

trainer: Lacee
duration: 31 minutes
class 3 of 20
program focus: lower and upper push+pull mix

This short-and-sweaty set will give you an upper body pump (hello pull ups and push ups), with enough reverse lunges to round out your week (and backside).

key movements:
*tempo push ups
*double suit...

trainer: Lacee
duration: 36 minutes
program focus: Zone 2 slow cardio

Today's cardio session blends three movements with double kettlebells (push presses or jerks, swing cleans and squats) for alternating rep sets. Bring moderate weight kettlebells so you can move quickly (this is not the time t...

trainer: Lacee
duration: 52 minutes
class 4 of 15
program focus: squat+lunge+pull

Today's session mixes single racked squats (sneaky abs) with horizontal rows and curtsey lunges. This is a longer session than usual, so plan accordingly with weight selection to hit an overall RPE 8 for you.

key...

trainer: Lacee
duration: 43 minutes
class 5 of 15
program focus: hinge+push+power

Join Lacee for this posterior chain and shoulder-focused session. You'll lift heavy through EMOM intervals of deadlifts, presses and push presses, with a mix of power from single arm swings. Bring a moderate weight...

trainer: Lacee
duration: 34 minutes
class 6 of 15
program focus: lower and upper push+pull mix

Today's session mixes lower and upper body accessory movements for a well-rounded hypertrophy session. We add in Turkish Get Ups for rotational/mobility work and optional chin ups if you have a chin up...

trainer: Lacee
duration: 35 minutes
program focus: HIIT kettlebell cardio

Join Lacee for this intermediate/advanced level high intensity interval training set, mixing ballistic movements with kettlebells and bodyweight.

key movements:
*two-hand kettlebell swings (x1 heavy kettlebell you can s...

trainer: Lacee
duration: 40 minutes
class 7 of 15
program focus: squat+lunge+pull

This interval-based class blends squats, lunges and hinged rows with a splash of tempo. Bring heavy to moderate weights (see recommendations below) to hit your overall RPE 8.

key movements:
*double racked squats (...

trainer: Lacee
duration: 39 minutes
class 8 of 15
program focus: hinge+push+power

This posterior-chain focused class works your hamstrings and glutes with Romanian deadlifts and includes practice for the "drop" phase of the kettlebell snatch. If you aren't up for snatching, Lacee guides you thro...

trainer: Lacee
duration: 36 minutes
class 9 of 15
program focus: lower and upper push+pull mix

This total body session starts with a core-focused warm up, then builds to sets of lunges with horizontal and vertical push movements. Bring weights that push you to an RPE 8-9 for you.

key movemen...

trainer: Lacee
duration: 38 minutes
program focus: cardio intervals

This cardio session uses two-minute intervals of consistent movement to help your break a sweat and manage a moderate heart rate increase throughout. Bring one moderate weight kettlebell for the below key movements and try not ...

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 ...

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...

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...

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...

trainer: Lacee
duration: 32 minutes
class 13 of 15
program focus: squat+lunge+pull

Today's session adds a slow tempo to heavy squats, with high rep sets of double hinged and optional renegade rows. This session should feel like an overall RPE 9 (just below failure for all sets).

key movement...

trainer: Lacee
duration: 38 minutes
class 14 of 15
program focus: hinge+push+power

Today's hinge and power focused session uses rep ladders for time blend single leg deadlifts, core work and overhead explosive movements. This session should feel like an overall RPE 8.

key movements:
*single leg...

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

This upper+lower body focused session blends push+pull movements from previous session in an interval-based format for a RPE 7-8 overall feel.

key movements:
*Turkish Get Up (x1 moderate kettlebell ...

trainer: Lacee
duration: 28 minutes
program focus: moderate intensity kettlebell cardio

This cardio-focused class is made for snatch-lovers. Bring a heavy and moderate weight kettlebell to practice single arm swings and snatches, with Turkish Get Ups for active recovery. Overall RPE: 8

key mov...