10-Week Kettlebell Basics (with a twist)
A program of basic strength movements with an elevated touch.
The Bells Up Studio 10-week intermediate/advanced program "Elevated Basics" is focused on upper/lower body and core strength, with an optional x4 days-per-week training schedule using kettlebells and dumbbells. Three full-length videos will be offered to not only teach you movements, but keep you motivated to hit every set and rep. A full written program is included covering the program for all videos, plus an additional fourth self-led session each week.
What to expect:
*6-minute skill breakdowns during each session to teach you new moves and/or give you tips to set yourself up for success
*learn and practice the kettlebell bent press for back and core strength
*isometric holds, tempo movements, high-heart rate segments
*options for adding barbell lifts and pull ups for advanced levels
*end of program test: overhead press reps, squat strength, "Simple" endurance test, bent press skill
We follow a REPETITION cadence for all Bells Up Studio videos. Please REPEAT sessions in the following format, either by completing each video a second time, or using the provided written program the second time through each session. We repeat to increase weight, improve technique and make real progress by following a training program (never random).
Weeks 1+2: Videos 1+2+3 in order+optional 4th session via included written program
Weeks 3+4: Videos 4+5+6 in order+optional 4th session via included written program
Weeks 5+6: Videos 7+8+9 in order+optional 4th session via included written program
Weeks 7+8: Videos 10+11+12 in order+optional 4th session via included written program
Weeks 9+10: Videos 13+14+15 in order+optional 4th session via included written program
TEST: complete the first Monday AFTER Week 10, before starting a new program
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Written Program: Elevated Basics, Classes 1+2+3 (Weeks 1+2)
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Written Program: Elevated Basics, Classes 4+5+6 (Weeks 3+4)
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Written Program: Elevated Basics, Classes 7+8+9 (Weeks 5+6)
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Written Program: Elevated Basics, Classes 10+11+12 (Weeks 7+8)
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Written Program: Elevated Basics, Classes 13+14+15 (Weeks 9+10)
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2.39 MBElevated Basics: Benchmark Tests
2.39 MB
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Elevated Basics, Class 1: Banana Split Squat (STRENGTH)
Video 1 of 15
Trainer: Lacee*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These classes are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the fo... -
Elevated Basics, Class 2: Go Sleeveless (STRENGTH)
Video 2 of 15
Trainer: Lacee*Please complete, then repeat sessions 1, 2 and 3 in order before moving on to Video 4. These sessions are for Weeks 1+2 of your program.
*There is an optional fourth session included in the written program ONLY (no video, all movements from previous sessions); the... -
Elevated Basics, Class 3: Arm Bar Bracelet (STRENGTH)
Video 3 of 15
Trainer: Lacee
Duration: 46 minutes
Program Focus: heavy lower+rotation+upper accessories*Please complete, then repeat classes 1, 2 and 3 in order before moving on to Video 4. These sessions are for Weeks 1+2 of your program.
*There is an optional fourth session included in the w... -
Elevated Basics, Class 4: Little Black Squat Wedge (STRENGTH)
Video 4 of 15
Trainer: Lacee
Duration: 45 minutes
Program Focus: lower body hinge+push*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These sessions are for Weeks 3+4 of your program.
*There is an optional fourth session included in the written program ON... -
Elevated Basics, Class 5: Blue Jean Jerk (STRENGTH)
Video 5 of 15
Trainer: Lacee
Duration: 48 minutes
Program Focus: upper body push+pull*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These sessions are for Weeks 3+4 of your program.
*There is an optional fourth session included in the written program ONL... -
BONUS SKILL VIDEO: Class 6, Elevated Basics, Standing Bent Press
A short bonus video to accompany Elevated Basics, Class 6.
This skill set covers the standing bent press, which will make an appearance in future classes within the Elevated Basics program.
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Elevated Basics, Class 6: Satin Touch Squats (STRENGTH)
Video 6 of 15
Trainer: Lacee
Duration: 36 minutes
Program Focus: heavy lower+rotation+upper accessories*Please complete, then repeat classes 4, 5 and 6 in order before moving on to Video 7. These sessions are for Weeks 3+4 of your program.
*BONUS SKILL VIDEO to be paired with Session 6: bent p... -
BONUS SKILL VIDEO: Class 7, Elevated Basics, Single Arm Swing Drills
A short bonus video to accompany Elevated Basics, Class 7.
This skill set covers the single arm swing, which will make an appearance in future classes within the Elevated Basics program.
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Elevated Basics, Class 7: Co-ord Swing Set (STRENGTH)
Video 7 of 15
Trainer: Lacee
Duration: 41 minutes
Program Focus: lower body hinge+squat*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Class 10. These sessions are for Weeks 5+6 of your program.
*BONUS SKILL VIDEO to be paired with Session 7: single arm swing rev...
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Elevated Basics, Class 8: High Rise Hip Bridge (STRENGTH)
Video 8 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: upper body push+pull
***EDIT: program reads "alternating double chest presses" but shows double chest presses. You can do either option.****Please complete, then repeat classes 7, 8 and 9 in order before moving on to Class 10. The...
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Elevated Basics, Class 9: Perfect T and Two-Hand Swings (STRENGTH)
Video 9 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: lower lateral+unilateral+rotation+upper accessories*Please complete, then repeat classes 7, 8 and 9 in order before moving on to Class 10. These classes are for Weeks 5+6 of your program.
*There is an optional fourth session incl... -
Elevated Basics, Class 10: Handbag Hang Clean (STRENGTH)
Video 10 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: lower body hinge+squat*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the written progr... -
Elevated Basics, Class 11: Loewe Lunges (STRENGTH)
Video 11 of 15
Trainer: Lacee
Duration: 48 minutes
Program Focus: upper+lower unilateral combos*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth session included in the writt... -
Elevated Basics, Class 12: Bird Dogs in a String Bikini (STRENGTH)
Video 12 of 15
Trainer: Lacee
Duration: 40 minutes
Program Focus: lower lateral/unilateral+rotation+single arm swing practice*Please complete, then repeat classes 10, 11 and 12 in order before moving on to Class 13. These classes are for Weeks 7+8 of your program.
*There is an optional fourth ... -
Elevated Basics, Class 13: Vintage Squat and Swing (STRENGTH)
Video 13 of 15
Trainer: Lacee
Duration: 43 minutes
Program Focus: lower body hinge+squat*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written program ONLY (no video, all movements f... -
Elevated Basics, Class 14: Pencil Skirt Presses (STRENGTH)
Video 14 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: upper+lower unilateral combos*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written program ONLY (no video, all move... -
BONUS SKILL VIDEO: Class 15, Elevated Basics, Standing Windmill Set Up
A short bonus video to accompany Elevated Basics, Class 15.
This skill set covers the set up position of the standing windmill, why rotation is important and how learning the windmill can help your bent press.
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Elevated Basics, Class 15: Turkish Get Up Tailored Trench (STRENGTH)
Video 15 of 15
Trainer: Lacee
Duration: 42 minutes
Program Focus: lower lateral/unilateral+rotation+single arm swing practice*Please complete, then repeat classes 13, 14 and 15 in order before taking the final test in this program.
*There is an optional fourth session included in the written pr...
