Three Bell, Full Body Challenge: Week 3
***classes listed below publish SEPTEMBER 2nd, 2024***
This Week:
Class 13: Hang Ten (STRENGTH)
Class 14: Slow Burn Squat (STRENGTH)
Class 15: Easy Swing (CARDIO)
Class 16: Mixed Lunge (STRENGTH)
Class 17: Kettlebell Complex (STRENGTH & CARDIO)
Class 18: Chop & Pull (STRENGTH)
*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.
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Three Bell, Full Body Challenge: Week 3 (Classes 13-18)
3.65 MB
Classes 13-18 from the Bells Up Studio Three Bell, Full Body Challenge.
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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 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 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 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 ...
