Elevated Basics
Total body strength and conditioning with kettlebells and your own bodyweight, making basic movements feel like anything but...
This 10-week program is focused on upper/lower body and core strength, with an optional x4 days-per-week training schedule. 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, comprised of movements you've done in previous videos.
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 weights, improve technique and make real progress by following a training program (never random). We have a growing library of cardio/conditioning classes that can be completed in between strength training sessions; we recommend completing x1-2 conditioning classes per week OR doing your favorite form of cardio or other workout you love (running, hiking, Pilates, HIIT and bootcamp classes, etc)...
Week 1: Videos 1+2+3 in order+optional 4th session via included written program
Week 2: REPEAT Videos 1+2+3+optional 4th session via included written program
Week 3: Videos 4+5+6 in order+optional 4th session via included written program
Week 4: REPEAT Videos 4+5+6 in order+optional 4th session via included written program
Week 5: Videos 7+8+9 in order+optional 4th session via included written program
Week 6: REPEAT Videos 7+8+9 in order+optional 4th session via included written program
Week 7: Videos 10+11+12 in order+optional 4th session via included written program
Week 8: REPEAT Videos 10+11+12 in order+optional 4th session via included written program
Week 9: Videos 13+14+15 in order+optional 4th session via included written program
Week 10: REPEAT 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
SAMPLE WEEK:
Monday: Bells Up Studio strength program class #1
Tuesday: Bells Up Studio strength program class #2
Wednesday: Bells Up Studio strength program class #3
Thursday: REST and RECOVERY, Bells Up Studio conditioning class or other activity of your choice
Friday: Bells Up Studio strength program OPTIONAL class #4
Saturday: Bells Up Studio strength program class #4, LIVE kettlebell class, Bells Up Studio conditioning class or other activity of your choice
Sunday: REST and RECOVERY
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2.39 MBElevated Basics: Benchmark Tests
2.39 MB
Final movement benchmarks for the Elevated Basics program. Please complete these included benchmark tests upon finishing the Elevated Basics program.
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Written Program: Elevated Basics, Classes 1+2+3 (Weeks 1+2)
24.4 KB
A full written program of classes 1+2+3 from the strength program Elevated Basics.
An optional 4th class is included in this written program (no video offered). Please complete all classes in order your first week, then REPEAT all classes in order during your second week. Move on to classes 4+5+...
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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... -
Written Program: Elevated Basics, Classes 4+5+6 (Weeks 3+4)
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A full written program of classes 4+5+6 from the strength program, Elevated Basics.
An optional 4th class is included in this written program (no video offered). Please complete all classes in order your first week, then REPEAT all classes in order during your second week. Move on to classes 7+8...
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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... -
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 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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Written Program: Elevated Basics, Classes 7+8+9 (Weeks 5+6)
23.6 KB
A full written program of classes 7+8+9 from the strength program Elevated Basics.
An optional 4th class is included in this written program (no video offered). Please complete all classes in order, then REPEAT all classes in order the following week. Move on to classes 10+11+12 in the seventh a...
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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... -
Written Program: Elevated Basics, Classes 10+11+12 (Weeks 7+8)
23.7 KB
A full written program of classes 10+11+12 from the strength program Elevated Basics.
An optional 4th class is included in this written program (no video offered). Please complete all classes in order, then REPEAT all classes in order the following week. Move on to classes 13+14+15 in the ninth ...
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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 ... -
Written Program: Elevated Basics, Classes 13+14+15 (Weeks 9+10)
23.2 KB
A full written program of classes 13+14+15 from the strength program Elevated Basics. An optional 4th class is included in this written program (no video offered). Please complete all classes in order, then REPEAT all classes in order the following week.
This is the final set of classes in this...
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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...
