Strength Era

Strength Era

Welcome to the Bells Up Studio program, Strength Era!

This 24-session program focuses on total body strength and conditioning, done in 20-30 minutes. It is recommended to complete this program over the time period of 4-6 weeks.

What to expect:
*upper and lower body splits with kettlebells and optional dumbbells/other gym equipment
*weekly mobility session with kettlebells and bodyweight
*cardio and strength sessions
*interval-based sets, ladder rep sets and timed intervals to keep you on track
*options for adding barbell lifts and pull ups for advanced levels
*no end of program test

This program DOES NOT follow the normal Bells Up Studio repetition cadence: please complete classes in order, completing x4-6 sessions per week.
***NOTE that classes will be released for the first time in groups of x4 beginning November 27, 2023-January 7, 2024***

Week 1: videos 1+2+3+4
Week 2: videos 5+6+7+8
Week 3: videos 9+10+11+12
Week 4: videos 13+14+15+16
Week 5: videos 17+18+19+20
Week 6: videos 21+22+23+24

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Strength Era
  • Strength Era, Class 19: squat it off (STRENGTH)
    35:17
    Strength Era, Class 19: squat it off (STRENGTH)

    Strength Era, Class 19: squat it off (STRENGTH)

    Trainer: Lacee
    Duration: 35 minutes
    Class 19 of 24

    Squat it off: quite literally, it's time to RPE 9 those weights a$$ to gra$$.

    program focus: squat (kettlebell, dumbbell, barbell), overhead push (single side strict presses), power (single arm kettlebell swings)

    equipment recommendations:
    *x1...

  • Strength Era, Class 20: karma cardio (CARDIO)
    18:23
    Strength Era, Class 20: karma cardio (CARDIO)

    Strength Era, Class 20: karma cardio (CARDIO)

    Trainer: Lacee
    Duration: 18 minutes
    Class 20 of 24

    Karma is the cardio that you do on Tuesdays.

    program focus: kettlebell cardio

    key movements: push presses, double racked lunges, jerks, optional snatches

    equipment recommendations:
    *x1 light kettlebell or dumbbell (arm bar, warm up push press...

  • Strength Era, Class 21: bad blood booty (STRENGTH)
    37:16
    Strength Era, Class 21: bad blood booty (STRENGTH)

    Strength Era, Class 21: bad blood booty (STRENGTH)

    Trainer: Lacee
    Duration: 37 minutes
    Class 21 of 24

    'cause you know we got bad booty...

    program focus: glutes+quads (single racked elevated reverse lunges, bilateral stance staggered Romanian deadlifts), horizontal pull (double hinged rows), vertical pull (pull ups, banded pull downs or overhead...

  • Strength Era, Class 22: 'tis the damn season (MOBILITY+RECOVERY 2)
    34:08
    Strength Era, Class 22: 'tis the damn season (MOBILITY+RECOVERY 2)

    Strength Era, Class 22: 'tis the damn season (MOBILITY+RECOVERY 2)

    Trainer: Lacee
    Duration: 34 minutes
    Class 22 of 24

    Join Lacee a full-length mobility/recovery set, with included written program if you know the moves...

    ***THIS IS A REPEAT OF CLASS 16***

    equipment recommendations:
    *x1 light kettlebell or dumbbell

  • Strength Era, Class 23: cruel split squat (STRENGTH)
    45:49
    Strength Era, Class 23: cruel split squat (STRENGTH)

    Strength Era, Class 23: cruel split squat (STRENGTH)

    Trainer: Lacee
    Duration: 46 minutes
    Class 23 of 24

    Join Lacee for a guided warm-up, followed by strength sets focused on high-rep, unilateral lower body grinds.

    program focus: lower body unilateral and lateral movements, upper body rotation, abdominals
    *dumbbell and kettlebell friendly
    *overal...

  • Strength Era, Class 24: end game strong (CARDIO)
    28:46
    Strength Era, Class 24: end game strong (CARDIO)

    Strength Era, Class 24: end game strong (CARDIO)

    Trainer: Lacee
    Duration: 29 minutes
    Class 24 of 24

    This is the final session of the program: congrats on making it to the finish!

    ***since this is a shorter than normal program, there will not be a final test***

    program focus: zone 2 cardio
    *dumbbell and kettlebell friendly
    *overall RPE 8

    equ...

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