4-Week Strength & Cardio Challenge
Welcome to this intermediate/advanced level 4-week Three Bell, Full Body Challenge to start a strength training habit, push your reset button, or find consistent training during busy times in life. Reset your strength training practice with x24, twenty-minute classes, requiring 1-3 kettlebells max.
What to expect:
*20 minutes or less classes meant to be complete x6 per week
*4 weeks (24 classes total)
*strength and cardio blend using 1-3 kettlebells
*options for adding barbell lifts and pull ups for advanced levels
*total body splits, plus cardio and power work 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.
Week 1: Videos 1+2+3+4+5+6
Week 2: Videos 7+8+9+10+11+12
Week 3: Videos 13+14+15+16+17+18
Week 4: Videos 19+20+21+22+23+24
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Three Bell, Full Body Challenge, Class 1: Power Hinge (STRENGTH)
trainer: Lacee
duration: 24 minutes
class 1 of 24
program focus: hinge+power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*suitcase deadlifts (x1 moderate to heavy kettlebell or dumbbell)
*single racked marches (x1 moderate to heavy kettleb... -
Three Bell, Full Body Challenge, Class 2: Power Ranger (STRENGTH)
trainer: Lacee
duration: 22 minutes
class 2 of 24
program focus: press+power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*goblet squats (x1 heavy kettlebell)
*two hand kettlebell swings or double kettlebell swings (x1 heavy kettlebell or x... -
Three Bell, Full Body Challenge, Class 3: Rotation Rumble (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 3 of 24
program focus: rotation+accessories***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*Turkish Get Ups (x1 moderate to heavy kettlebell or dumbbell)
*hand-to-hand kettlebell swings (x1 moderate w... -
Three Bell, Full Body Challenge, Class 4: Back & Booty (STRENGTH)
trainer: Lacee
duration: 21 minutes
class 4 of 24
program focus: lunge+pull+abs***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*double racked reverse lunges (x2 moderate kettlebells or dumbbells)
*gorilla rows (x2 moderate kettlebells or dumb... -
Three Bell, Full Body Challenge, Class 5: Push Press Please (CARDIO)
trainer: Lacee
duration: 20 minutes
class 5 of 24
program focus: lower+upper power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*single arm kettlebell swings (x1 moderate weight kettlebell)
*single side push presses (x1 moderate weight kett... -
Three Bell, Full Body Challenge, Class 6: Ab Wheel (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 6 of 24
program focus: hinge+rotation+abs***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*staggered stance deadlifts (x1 heavy kettlebell)
*dead bug or hollow hold presses (x1 moderate weight kettlebe... -
Three Bell, Full Body Challenge, Class 7: Sumo Stance (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 7 of 24
program focus: hinge+push***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*sumo deadlifts (x2 heavy kettlebells or dumbbell, optional moderate weight barbell)
*half kneeling strict press to sta... -
Three Bell, Full Body Challenge, Class 8: Quadruped Quake (STRENGTH)
trainer: Lacee
duration: 19 minutes
class 8 of 24
program focus: squat+push***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*double suitcase hold split squats (x2 moderate to heavy kettlebells)
*push ups (optional kettlebells or dumbbells as p... -
Three Bell, Full Body Challenge, Class 9: Gritty Grip (STRENGTH)
trainer: Lacee
duration: 21 minutes
class 9 of 24
program focus: lunge+rotate+power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*overhead reverse lunges to Turkish Get down (x1 moderate weight kettlebell)
*hand-to-hand kettlebell swings (x... -
Three Bell, Full Body Challenge, Class 12: Core Control (STRENGTH)
trainer: Lacee
duration: 23 minutes
class 12 of 24
program focus: abs+core***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*kettlebell sit ups (x1 light to moderate kettlebell or dumbbell)
*hollow hold presses (x1 light to moderate kettlebell ... -
Three Bell, Full Body Challenge, Class 10: Leg Up (STRENGTH & CARDIO)
trainer: Lacee
duration: 22 minutes
class 10 of 24
program focus: hinge+power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*single side suitcase hold deadlifts (x1 heavy kettlebell)
*single leg bodyweight deadlift hold
*single arm kettlebel... -
Three Bell, Full Body Challenge, Class 11: Double Dutch (STRENGTH)
trainer: Lacee
duration: 22 minutes
class 11 of 24
program focus: squat+push***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*double swing cleans (x2 moderate weight kettlebells)
*double racked squats (x2 moderate weight kettlebells)
*double s... -
Three Bell, Full Body Challenge, Class 13: Hang Ten (STRENGTH)
trainer: Lacee
duration: 23 minutes
class 13 of 24
program focus: push+power+rotate***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*dead stop to hand clean (x1 moderate weight kettlebell)
*chest press to Turkish Get Up elbow roll (x1 moderate... -
Three Bell, Full Body Challenge, Class 14: Slow Burn Squat (STRENGTH)
trainer: Lacee
duration: 21 minutes
class 14 of 24
program focus: squat+push***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*goblet hold stir the pot (x1 light kettlebell or dumbbell)
*tempo goblet or double racked squats (x1-2 moderate to he... -
Three Bell, Full Body Challenge, Class 15: Easy Swing (CARDIO)
trainer: Lacee
duration: 19 minutes
class 15 of 24
program focus: slow kettlebell cardio***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*Turkish Get Ups (x1 moderate to heavy kettlebell)
*two hand kettlebell swings (x1 heavy kettlebell) -
Three Bell, Full Body Challenge, Class 17: Kettlebell Complex (STRENGTH+CARDIO)
trainer: Lacee
duration: 19 minutes
class 17 of 24
program focus: kettlebell strength and power complex***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*dead stop clean+hang clean+push press+viking press+optional snatch complex (x1 moderate we... -
Three Bell, Full Body Challenge, Class 16: Mixed Lunge (STRENGTH)
trainer: Lacee
duration: 22 minutes
class 16 of 24
program focus: lunge+pull***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*lunge combinations (forward, reverse, lateral)
*bent over rows (x1 moderate weight kettlebell or dumbbell) -
Three Bell, Full Body Challenge, Class 18: Chop & Pull (STRENGTH)
trainer: Lacee
duration: 23 minutes
class 18 of 24
program focus: hinge+pull+rotate***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*assisted single leg deadlifts (x1 heavy to moderate kettlebell or dumbbell)
*half kneeling chops (x1 light to ... -
Three Bell, Full Body Challenge, Class 19: Half & Half (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 19 of 24
program focus: squat+pull***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*hinged row+hang clean+single racked squat complex (x1 moderate weight kettlebell) -
Three Bell, Full Body Challenge, Class 20: Good Glutes (STRENGTH)
trainer: Lacee
duration: 20 minutes
class 20 of 24
program focus: lunge+push***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*double racked reverse lunges (x2 moderate to heavy kettlebells)
*strict presses (x1 moderate weight kettlebell)
*push... -
Three Bell, Full Body Challenge, Class 21: Calf Love (STRENGTH)
trainer: Lacee
duration: 22 minutes
class 19 of 24
program focus: squat+pull***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*hinged row+hang clean+single racked squat complex (x1 moderate weight kettlebell) -
Three Bell, Full Body Challenge, Class 22: Horsepower (STRENGTH)
trainer: Lacee
duration: 21 minutes
class 22 of 24
program focus: lower+upper+power***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*single jerks or push presses with optional snatch (x1 moderate weight kettlebell)
*single arm swings (x1 moder... -
Three Bell, Full Body Challenge, Class 23: Keep the Tempo (STRENGTH)
trainer: Lacee
duration: 19 minutes
class 23 of 24
program focus: squat+rotation+press***please complete each class in this challenge ONCE before moving on to the next***
key movements:
*Turkish Get Ups or standing windmills (x1 moderate to heavy kettlebell or dumbbell)
*tempo double racked sq... -
Three Bell, Full Body Challenge, Class 24: Two Become One (STRENGTH & CARDIO)
trainer: Lacee
duration: 24 minutes
class 24 of 24
program focus: total bodyThis is your final class in this 4-week challenge. Congrats!
key movements:
*single and double swing cleans (x2 moderate kettlebells)
*single and double hinged rows (x2 moderate kettlebells)
*single and double racked c... -
Three Bell, Full Body Challenge: Week 1 (Classes 1-6)
3.65 MB
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Three Bell, Full Body Challenge: Week 2 (Classes 7-12)
3.65 MB
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Three Bell, Full Body Challenge: Week 3 (Classes 13-18)
3.65 MB
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Three Bell, Full Body Challenge: Week 4 (Classes 19-24)
3.65 MB
