Bells Up Studio

Full Video Strength Programs You Can Do Anytime, Anywhere

Elevated Basics

  • Total body strength and conditioning with kettlebells and your own bodyweight, making basic movements feel like anything but...

    This 10-week intermediate/advanced 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

Strength Era

  • The Bells Up Studio program, Strength Era, includes a 24-session (6 week) program focused on total body strength and conditioning, done in 20-30 minutes each day.

    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

Hands on Bells 2.0

  • This 10 week strength program (15 strength classes plus 5 additional optional cardio classes) focuses on rep ladders and interval sets, pushing you to not only move weight, but build endurance.

    Many sessions in this program are focused on hypertrophy: working moderate weight lifts for reps in the 8-15 range.

    All sessions are programmed in the following format: squat+lunge+pull, hinge+push+power, lower/upper+push/pull mix and optional kettlebell cardio.

    We offer modifications and progressions along the way to help you fit the program to your needs. All classes include weight/effort recommendations based on RPE (rate of perceived effort/exertion) and written .pdf documents for all classes. RPE guidelines will help you find the intensity that is correct for you and will help us coach you through the intent of each session. Even though there are 15 videos included in this program, think of the full program being double that amount due to the Bells Up Studio repetition cadence (more on that below).

    Key Movements: kettlebell jerks, push presses, snatches, double strict presses, goblet/double racked or barbell squats, lateral lunges, Romanian deadlifts, split squats

    Benchmark Test Movements: push press or snatch, squat of choice, deadlift of choice, single side strict presses or double presses, optional pull up and push up

    What to Expect:

    • upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment

    • x1 weekly recommended conditioning session, using mostly kettlebells (we off x3-4 per week strength session in case you want to do other activities you love, like Pilates, running or spin classes)

    • ladder reps and interval-based sets to keep you moving and resting appropriately option for adding barbell lifts and pull-ups for advanced levels

    • end of program test: benchmarks for push press or snatch endurance, squat of choice, deadlift of choice, single side strict presses or double presses, optional pull up and push up

20:20 Reset

  • This 4-week program will help you start a strength training habit, push your reset button, or find consistent training during busy times in life. Reset your strength training practice with twenty, twenty-minute classes, requiring 1-2 kettlebells at maximum.

    What to expect:

    • 20 minutes or less classes meant to be complete x5 per week

    • 4 weeks (20 classes total)

    • strength and cardio blend using one or two kettlebells

    • options for adding barbell lifts and pull ups for advanced levels

    • total body spilt 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.

365 Moderate

  • This 20-session program (10 weeks) focuses on total body strength in split format (lower+upper body days), with one recommended conditioning class per week. We'll work on building the kettlebell bent press from the ground up, connecting movements with hang cleans and heavy lower+upper strength to build a well-rounded posterior (and anterior, if we're being honest). You don't need a short-term booty program or an intense challenge that eats you alive: you need Bells Up Studio programs running 3-6-5 moderate for a strong (and hot) bod.

    What to expect:

    • upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment

    • weekly conditioning session with kettlebells and body weight

    • interval-based sets, wavy rep sets, and temp combos to keep you on track and vary the intensity

    • Options for adding barbell lifts and pull-ups for advanced levels

    • end of program test: benchmarks for squats, deadlifts, push-ups, pull-ups, bent press skill and snatch endurance

    Please complete classes in order, completing x4 sessions per week, then REPEATING sessions in order the following week. We work with a double repetition cadence (you repeat each class twice) in most Bells Up Studio programs because repetition is the best way to experience change. Due to this, we offer full video classes and written versions of each class; you can choose to use the video twice, use a combo of video and written programs, or only use the written program.

Three Bell, Full Body Challenge

  • Welcome to the Bells up Studio Three Bell, Full Body Challenge, an intermediate/advanced level 4-week program 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+24ion coming soon

Home Gym Hypertrophy

  • This 10-week program is focused on upper/lower body muscle development 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:

    • high-rep set sessions focusing on upper and lower body movements with kettlebells and optional dumbbells/other gym equipment

    • learn and practice low (and hopefully heavy) rep sets of the kettlebell hang clean, jerk, push press and split jerk (we teach you everything through weekly progressions)

    • additional Turkish Get Up practice and variations

    • 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

    • end of program test: overhead strict press (double and single kettlebell), maximum reps double racked squat at RPE 9 weight or x3 rep max barbell squat of choice, conditioning complex that build throughout the program

Classically Swole

  • This 20-session program (10 weeks) focuses on total body strength and hypertrophy (heavy sets) in "traditional" kettlebell programming format (low rep, hight set), with one recommended conditioning class per week. We'll work on increasing your overhead press/shoulder strength, building your back, plus single-leg strength and power. Your final (optional) benchmark test will include a 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test. Join this program and rock out to gym classics with limited equipment.

    What to expect:

    • upper and lower body splits (combo of lower and upper body moves each session) with kettlebells and optional dumbbells/other gym equipment

    • weekly conditioning session with kettlebells and body weight

    • interval-based sets, low-rep, high round sessions

    • option for adding barbell lifts and pull-ups for advanced levels

    • end of program test: benchmarks for 1/2- 1/4 bodyweight press, double racked squat, conventional deadlift, push up and optional pull up and snatch test

Trust the Thrust 2.0

  • Description coming soon