Full Bell Babe Written Breakdown Updated

bee1forfitness · 02-16-14, 01:54 PM

Disclaimer: If I don't have times for each set, it's because I couldn't hear times or there was none. I didn't give times for each Workout circuit, but the time is between 30 to 1 hour. I converted all workouts to written breakdowns. Special thanks to DDJ for the 1st 4 breakdowns

Bell Babe Kettlebell Workout 1
40 min.

Joint mobility

Intensity Wave :20/:10
Jump Lunges
Kb swings
Kb row, both sides
Squat jump w/bell

4 move mindset:
Goblet squat jump
Static Lunges
Side plank/lift hip
Lunges other side
Side plank other side

Repeat intensity wave
Repeat 4 move mindset
Repeat intensity wave
Repeat 4 move mindset

Rest 1 minute

Pushing the limit: 1 min per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

4 move intensity :30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Rest 1 minute

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Joint mobility

Bell Babe Kettlebell Workout 2
35 min.

Joint mobility

Core Pyramid: 30 sec per exercise
V ups
In outs
Oblique leg lifts
Oblique leg lifts, other side
In outs
V ups

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Tucks and swings 8 to2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Core Pyramid: 30 sec per exercise
V ups
In outs
Oblique leg lifts
Oblique leg lifts, other side
In outs
V ups

Rest (1:02)

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Bells, planks and rolls (core): 20/10
Lying toe touch w/bell
Plank up (plank/down on one elbow/roll onto back/v up)
Lying toe touch w/bell
Plank up (plank/down on one elbow/roll onto back/v up)

Repeat bells, planks and rolls

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Bell Babe Workout 3
39 min.

Joint mobility

Lower body blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

Repeat lower body blaster

Intensity wave: 20/10
Jump Lunges
Kb swings
Kb row
Row other side
Sumo squat jump

Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Alternating intensity: 20/10
Star jumps
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

Rest 1 min.

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

4 move intensity :30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Repeat pushing the limit
Repeat tucks and swings 8 to 2

Bell Babe Workout 4
26 min

Joint mobility

The core Pyramid: 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift, other side
In outs
V ups

TGU, wiggle, squat:
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

Repeat TGU, wiggle, squat

Rest 31 sec.

Full body blaster: 30 sec per exercise
Burpee
Hip thrust crunch
Press
Mtn climbers

Bell Babe Workout 5

Joint mobility

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

Lower Body Blast-Conditioning Set

Lower body blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

Going Ballistic-Conditioning Set 1 minute per exercise
2 Handed High Pulls
Alternating 1 Arm Deadlifts
GS Swing

Repeat Lower Body Blaster-Conditioning Set :30 per exercise

TGU, wiggle, squat: Strength Set

TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side

Repeat the circuit
Repeat Lower Body Blaster-Conditioning Set
Repeat Pushing the Limits-Conditioning Set

Bell Babe Workout 6

Joint mobility

Bells and Bodyweight-Conditioning Set :30 per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

Rows and Sprawls-Tabata Set-:20/:10 per exercise
See/Saw Rows
Kettlebell Squat Thrust, hands on horn of KBell
repeat above exercises for 8 rounds

Repeat Rows and Sprawls-Tabata Set-:20/:10 per exercise for 8 rounds
Repeat Rows and Sprawls-Tabata Set-:20/:10 per exercise for 8 rounds

1 Minute of recovery

Hindu Push-ups and Swing 10 to1 Ladder set
Hindu Push-up 10 to 1
Swings 1-10
Bell Babe Workout 7
Joint Mobility

Going Ballistic-Conditioning Set 1 minute per exercise
2 Handed High Pulls
Alternating 1 Arm Deadlifts
GS Swing

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Lower body blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

The Core Pyramid30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Bells and Bodyweight-Conditioning Set 30 sec per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Going Ballistic-Conditioning Set 1 minute per exercise
2 Handed High Pulls
Alternating 1 Arm Deadlifts
GS Swing

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Lower body blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

Bell Babe Workout 8

Joint Mobility

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

Finding the Ninja-Conditioning Set :30 per exercise
Tia Knee and High Pulls each side
Walk outs
Squat Jumps with Kbell
Side Lateral Lunges

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Bells and Bodyweight-Conditioning Set 30 sec per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

Finding the Ninja-Conditioning Set :30 per exercise
Tai Knee and High Pulls each side
Walk outs
Squat Jumps with Kbell
Side Lateral Lunges

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Finding the Ninja-Conditioning Set :30 per exercise
Tai Knee and High Pulls each side
Walk outs
Squat Jumps with Kbell
Side Lateral Lunges

Bells and Bodyweight-Conditioning Set 30 sec per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

Rest 1 Minute

Bells, planks and rolls (core): 20/10
Lying toe touch w/bell
Plank ups (plank/down on one elbow/roll onto back/v up)
Lying toe touch w/bell
Plank ups

Repeat bells, planks and rows

Bell Babe Workout 9

Joint Mobility

4 move mindset:
Goblet squat jump
Static Lunges
Side plank/lift hip
Lunges other side
Side plank other side

Intensity Wave: 20/10
Jump Lunges
Kb swings
Kb row, both sides
Squat jump w/bell

TGU, wiggle, squat: Strength Set
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat the circuit

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Intensity wave: 20/10
Jump Lunges
Kb swings
Kb row
Row other side
Sumo squat jump

TGU, wiggle, squat: Strength Set
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat the circuit

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber

1 Minute Rest

Core pyramid: 30 sec per exercise
V ups
In outs
Oblique leg lifts
Oblique leg lifts, other side
In outs
V ups

Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Bell Babe 10

Joint Mobility

Hindu Push-ups and Swing 10 to1 Ladder set
Hindu Push-ups 10-1
Swings 1-10

Going Ballistic-Conditioning 30 sec per exercise
The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Bells, planks and rolls (core): 20/:10
Lying toe touch w/bell
Plank ups (plank/down on one elbow/roll onto back/v up)
Lying toe touch w/bell
Plank ups

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

Hindu Push-ups and Swing 10 to1 Ladder set
Hindu Push-ups 10-1
Swings 1-10

Going Ballistic-Conditioning Set 1 minute per exercise
2 Handed High Pulls
Alternating 1 Arm Deadlifts

GS Swing
Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Bells and Bodyweight-Conditioning Set :30 per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Core Pyramid: 30 sec per exercise
V ups
In outs
Oblique leg lifts
Oblique leg lifts, other side
In outs
V ups

Bell Babe Workout 11
Joint Mobility

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Bells, planks and rolls (core): 20/10
Lying toe touch w/bell
Plank up (plank/down on one elbow/roll onto back/v up)
Lying toe touch w/bell
Plank up (plank/down on one elbow/roll onto back/v up)

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Finding the Ninja-Conditioning Set :30 per exercise
Tai Knee and High Pulls each side
Walk outs
Squat Jumps with Kbell
Side Lateral Lunges

Bells and Bodyweight-Conditioning Set :30 per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

Intensity Wave: 20/10
Jump Lunges
Kb swings
Kb row, both sides
Squat jump w/bell

Bells and Bodyweight-Conditioning Set :30 per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

Rest :30

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Bell Babe 12

Joint Mobility

TGU, wiggle, squat: Strength Set
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat the circuit

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

TGU, wiggle, squat: Strength Set
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat the circuit

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

Bell Babe 13

Joint Mobility

Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Long Cycle-Tabata Set (GS format)
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)
Long Cycle-Tabata Set
:20/:10 x 8
Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you)

Rows and Sprawls-Tabata Set-:20/:10 per exercise
See/Saw Rows
Kettlebell Squat Thrust, hands on horn of KBell
repeat above exercises for 8 rounds

Hindu Push-ups and Swing 10 to1 Ladder set
Hindu Push-up 10 to 1
Swings 1-10

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Lower body blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps
Rest 1 Minute

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both
Lying toe touches

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Bells, planks and rolls (core): 20/10
Lying toe touch w/bell
Plank up (plank/down on one elbow/roll onto back/v up)
Lying toe touch w/bell
Plank up (plank/down on one elbow/roll onto back/v up)

Bell Babe 14

Joint Mobility

TGU, Wiggle, Squat: Strength Set
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat the circuit

Half Snatch-GS Inspired Set
3:00 of Half Snatches switch hands every :30 try to do at least 10 reps per :30
go for speed or nice steady rhythm flow

Alternating intensity: 20/10
Star jump
Romanian deadlift
High knee jog
Windmill, both sides
Lying toe touches

4 Move Mindset:
Goblet squat jump
Static Lunges
Side plank/lift hip
Lunges other side
Side plank other side

Full Body Blaster: 30 Sec Per Exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Full Body Blaster: 30 Sec Per Exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Full body blaster: 30 sec per exercise
Burpee
Hip thruster crunch
Press
Mtn climber
Rest 1 Minute

Lower Body Blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

Intensity Wave: 20/10
Jump Lunges
Kb swings
Kb row, both sides
Squat jump w/bell

Lower Body Blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

Intensity Wave: 20/10
Jump Lunges
Kb swings
Kb row, both sides
Squat jump w/bell

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

4 Move Mindset:
Goblet squat jump
Static Lunges
Side plank/lift hip
Lunges other side
Side plank other side

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

Bell Babe 15

Joint Mobility

Finding the Ninja-Conditioning Set :30 per exercise
Tai Knee and High Pulls each side
Walk outs
Squat Jumps with Kbell
Side Lateral Lunges

Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Finding the Ninja-Conditioning Set :30 per exercise
Tai Knee and High Pulls each side
Walk outs
Squat Jumps with Kbell
Side Lateral Lunges

Tucks and swings 8 to 2
Tuck jumps (8, 6, 4, 2)
Swings (2, 4, 6, 8)

Bells and Bodyweight-Conditioning Set :30 per exercise
Bodyweight Deck Squats
Tactical Lunges
Alternating Kick outs
Tactical Lunges
Bodyweight Deck Squats

Going Ballistic-Conditioning Set 1 minute per exercise
2 Handed High Pulls
Alternating 1 Arm Deadlifts
GS Swing

Pushing the limit: 60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

Going Ballistic-Conditioning Set 1 minute per exercise
2 Handed High Pulls
Alternating 1 Arm Deadlifts
GS Swing

Hindu Push-ups and Swing 10 to1 Ladder set
Hindu Push-ups 10-1
Swings 1-10

Bell Babe 16

Joint Mobility

4 Move Intensity: 30 Sec Per Exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Lower Body Blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

4 move intensity: 30 sec per exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Lower Body Blaster: 30 sec. per exercise
Front squat, both sides
Tuck jumps
Alt. back Lunges
Star jumps

TGU, Wiggle, Squat: Strength Set
TGU, 1 per side
Wiggle crunch
Overhead squat, 1 per side
Repeat the circuit

4 Move Intensity: 30 Sec Per Exercise
Swing hop
1 arm alternating sprawl
Mtn climbers
Sumo deadlift

Full Body Blaster: 30 Sec Per Exercise
Burpee
Hip thruster crunch
Press
Mtn climber

Full Body Blaster: 30 Sec Per Exercise
Burpee
Hip thruster crunch
Press
Mtn climber

The Core Pyramid 30 sec per exercise
V ups
In outs
Oblique leg lift
Oblique leg lift other side
In outs
V up

Bells, planks and rolls (core): 20/10
Lying toe touch w/bell
Plank ups (plank/down on one elbow/roll onto back/v up)
Lying toe touch w/bell
Plank ups

Pushing the limit :60 sec per exercise
Figure 8
1 arm swing (switch every 5 reps)
Plank walk up

gilbjeter · 02-16-14, 02:11 PM

THANK YOU for posting! This is amazing since from what it sounds like, its better to do these as paper workouts.

These sound pretty advanced, which is what I am hoping for. Would you say they are advanced workouts as far as intensity, high heart rate and calorie burn?

macska · 02-16-14, 02:55 PM

WOW, Bee, you are amazing!!!!! Thank you!

katmom · 02-16-14, 03:03 PM

Bee, you are a rock star! Many thanks for posting this!

bee1forfitness · 02-16-14, 03:27 PM

Quote:

Originally Posted by gilbjeter

THANK YOU for posting! This is amazing since from what it sounds like, its better to do these as paper workouts.

These sound pretty advanced, which is what I am hoping for. Would you say they are advanced workouts as far as intensity, high heart rate and calorie burn?

You guys are welcome
Yes! Bell Babe is awesome as paper workouts, and yes these are pretty advance, I especially love, love the Long Cycle-Tabata Set (GS format) I've got to watch her a little bit more to get it down...but now I see why she's so popular she is totally cool and strong when she's doing this cycle, she is definitely in her element. Kind of makes me want to take a class in GS, for real ! Try Bell Babe 13 if you're looking for high heart rate and calorie burn. She use a 12kg bell honestly I couldn't do Bell Babe 13 with my 12kg I had to drop down to the next weight

macska · 02-16-14, 03:50 PM

Oh Bee, now I have to do 13 tomorrow.... I love love love LCs. That's probably my favorite move followed by snatches.

Debbie S. · 02-16-14, 05:18 PM

(((Beah))) Thank you! This saves me so much time. I bought this DVD from Mary and it arrived on Friday. I haven't done any kettlebell workouts or bodyweight workouts via a DVD since 2010, and I don't think it will change. I love working out sans a DVD way too much to go back. I will use the DVD like I do Z's workouts. I'll preview the workout prior to my workout to get a feel on how it's done.

dela · 02-16-14, 06:42 PM

THANK YOU for doing this!

ADoll · 02-16-14, 06:56 PM

Thank you bee and DDJ for the breakdowns!

neatski · 02-16-14, 07:36 PM

Wow, looks like i accidentally did the hardest workout first by randomly choosing 13, oops. Thank you SO MUCH for these breakdowns.

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02-16-14, 01:54 PM
bee1forfitness Join Date: Apr 2009 Location: San Francisco Bay Area	Full Bell Babe Written Breakdown Updated Disclaimer: If I don't have times for each set, it's because I couldn't hear times or there was none. I didn't give times for each Workout circuit, but the time is between 30 to 1 hour. I converted all workouts to written breakdowns. Special thanks to DDJ for the 1st 4 breakdowns Bell Babe Kettlebell Workout 1 40 min. Joint mobility Intensity Wave :20/:10 Jump Lunges Kb swings Kb row, both sides Squat jump w/bell 4 move mindset: Goblet squat jump Static Lunges Side plank/lift hip Lunges other side Side plank other side Repeat intensity wave Repeat 4 move mindset Repeat intensity wave Repeat 4 move mindset Rest 1 minute Pushing the limit: 1 min per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up 4 move intensity :30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Rest 1 minute The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Joint mobility Bell Babe Kettlebell Workout 2 35 min. Joint mobility Core Pyramid: 30 sec per exercise V ups In outs Oblique leg lifts Oblique leg lifts, other side In outs V ups Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber Tucks and swings 8 to2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Core Pyramid: 30 sec per exercise V ups In outs Oblique leg lifts Oblique leg lifts, other side In outs V ups Rest (1:02) 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Bells, planks and rolls (core): 20/10 Lying toe touch w/bell Plank up (plank/down on one elbow/roll onto back/v up) Lying toe touch w/bell Plank up (plank/down on one elbow/roll onto back/v up) Repeat bells, planks and rolls 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Bell Babe Workout 3 39 min. Joint mobility Lower body blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both sides Lying toe touches Repeat lower body blaster Intensity wave: 20/10 Jump Lunges Kb swings Kb row Row other side Sumo squat jump Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Alternating intensity: 20/10 Star jumps Romanian deadlift High knee jog Windmill, both sides Lying toe touches Rest 1 min. Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up 4 move intensity :30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Repeat pushing the limit Repeat tucks and swings 8 to 2 Bell Babe Workout 4 26 min Joint mobility The core Pyramid: 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift, other side In outs V ups TGU, wiggle, squat: TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up Repeat TGU, wiggle, squat Rest 31 sec. Full body blaster: 30 sec per exercise Burpee Hip thrust crunch Press Mtn climbers Bell Babe Workout 5 Joint mobility Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both sides Lying toe touches Lower Body Blast-Conditioning Set Lower body blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps Going Ballistic-Conditioning Set 1 minute per exercise 2 Handed High Pulls Alternating 1 Arm Deadlifts GS Swing Repeat Lower Body Blaster-Conditioning Set :30 per exercise TGU, wiggle, squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit Repeat Lower Body Blaster-Conditioning Set Repeat Pushing the Limits-Conditioning Set Bell Babe Workout 6 Joint mobility Bells and Bodyweight-Conditioning Set :30 per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats Rows and Sprawls-Tabata Set-:20/:10 per exercise See/Saw Rows Kettlebell Squat Thrust, hands on horn of KBell repeat above exercises for 8 rounds Repeat Rows and Sprawls-Tabata Set-:20/:10 per exercise for 8 rounds Repeat Rows and Sprawls-Tabata Set-:20/:10 per exercise for 8 rounds 1 Minute of recovery Hindu Push-ups and Swing 10 to1 Ladder set Hindu Push-up 10 to 1 Swings 1-10 Bell Babe Workout 7 Joint Mobility Going Ballistic-Conditioning Set 1 minute per exercise 2 Handed High Pulls Alternating 1 Arm Deadlifts GS Swing The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Lower body blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps The Core Pyramid30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Bells and Bodyweight-Conditioning Set 30 sec per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Going Ballistic-Conditioning Set 1 minute per exercise 2 Handed High Pulls Alternating 1 Arm Deadlifts GS Swing The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Lower body blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps Bell Babe Workout 8 Joint Mobility Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up Finding the Ninja-Conditioning Set :30 per exercise Tia Knee and High Pulls each side Walk outs Squat Jumps with Kbell Side Lateral Lunges The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Bells and Bodyweight-Conditioning Set 30 sec per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats Finding the Ninja-Conditioning Set :30 per exercise Tai Knee and High Pulls each side Walk outs Squat Jumps with Kbell Side Lateral Lunges The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Finding the Ninja-Conditioning Set :30 per exercise Tai Knee and High Pulls each side Walk outs Squat Jumps with Kbell Side Lateral Lunges Bells and Bodyweight-Conditioning Set 30 sec per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats Rest 1 Minute Bells, planks and rolls (core): 20/10 Lying toe touch w/bell Plank ups (plank/down on one elbow/roll onto back/v up) Lying toe touch w/bell Plank ups Repeat bells, planks and rows Bell Babe Workout 9 Joint Mobility 4 move mindset: Goblet squat jump Static Lunges Side plank/lift hip Lunges other side Side plank other side Intensity Wave: 20/10 Jump Lunges Kb swings Kb row, both sides Squat jump w/bell TGU, wiggle, squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Intensity wave: 20/10 Jump Lunges Kb swings Kb row Row other side Sumo squat jump TGU, wiggle, squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber 1 Minute Rest Core pyramid: 30 sec per exercise V ups In outs Oblique leg lifts Oblique leg lifts, other side In outs V ups Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Bell Babe 10 Joint Mobility Hindu Push-ups and Swing 10 to1 Ladder set Hindu Push-ups 10-1 Swings 1-10 Going Ballistic-Conditioning 30 sec per exercise The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Bells, planks and rolls (core): 20/:10 Lying toe touch w/bell Plank ups (plank/down on one elbow/roll onto back/v up) Lying toe touch w/bell Plank ups Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up Hindu Push-ups and Swing 10 to1 Ladder set Hindu Push-ups 10-1 Swings 1-10 Going Ballistic-Conditioning Set 1 minute per exercise 2 Handed High Pulls Alternating 1 Arm Deadlifts GS Swing Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Bells and Bodyweight-Conditioning Set :30 per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Core Pyramid: 30 sec per exercise V ups In outs Oblique leg lifts Oblique leg lifts, other side In outs V ups Bell Babe Workout 11 Joint Mobility 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Bells, planks and rolls (core): 20/10 Lying toe touch w/bell Plank up (plank/down on one elbow/roll onto back/v up) Lying toe touch w/bell Plank up (plank/down on one elbow/roll onto back/v up) 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Finding the Ninja-Conditioning Set :30 per exercise Tai Knee and High Pulls each side Walk outs Squat Jumps with Kbell Side Lateral Lunges Bells and Bodyweight-Conditioning Set :30 per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats Intensity Wave: 20/10 Jump Lunges Kb swings Kb row, both sides Squat jump w/bell Bells and Bodyweight-Conditioning Set :30 per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats Rest :30 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Bell Babe 12 Joint Mobility TGU, wiggle, squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up TGU, wiggle, squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both sides Lying toe touches 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both sides Lying toe touches Bell Babe 13 Joint Mobility Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Long Cycle-Tabata Set (GS format) :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Long Cycle-Tabata Set :20/:10 x 8 Clean and Jerk (rest in the rack position, over head, or put the bell down whatever works for you) Rows and Sprawls-Tabata Set-:20/:10 per exercise See/Saw Rows Kettlebell Squat Thrust, hands on horn of KBell repeat above exercises for 8 rounds Hindu Push-ups and Swing 10 to1 Ladder set Hindu Push-up 10 to 1 Swings 1-10 Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both sides Lying toe touches Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber Lower body blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps Rest 1 Minute Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both Lying toe touches 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Bells, planks and rolls (core): 20/10 Lying toe touch w/bell Plank up (plank/down on one elbow/roll onto back/v up) Lying toe touch w/bell Plank up (plank/down on one elbow/roll onto back/v up) Bell Babe 14 Joint Mobility TGU, Wiggle, Squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit Half Snatch-GS Inspired Set 3:00 of Half Snatches switch hands every :30 try to do at least 10 reps per :30 go for speed or nice steady rhythm flow Alternating intensity: 20/10 Star jump Romanian deadlift High knee jog Windmill, both sides Lying toe touches 4 Move Mindset: Goblet squat jump Static Lunges Side plank/lift hip Lunges other side Side plank other side Full Body Blaster: 30 Sec Per Exercise Burpee Hip thruster crunch Press Mtn climber Full Body Blaster: 30 Sec Per Exercise Burpee Hip thruster crunch Press Mtn climber Full body blaster: 30 sec per exercise Burpee Hip thruster crunch Press Mtn climber Rest 1 Minute Lower Body Blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps Intensity Wave: 20/10 Jump Lunges Kb swings Kb row, both sides Squat jump w/bell Lower Body Blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps Intensity Wave: 20/10 Jump Lunges Kb swings Kb row, both sides Squat jump w/bell Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up 4 Move Mindset: Goblet squat jump Static Lunges Side plank/lift hip Lunges other side Side plank other side Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up Bell Babe 15 Joint Mobility Finding the Ninja-Conditioning Set :30 per exercise Tai Knee and High Pulls each side Walk outs Squat Jumps with Kbell Side Lateral Lunges Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Finding the Ninja-Conditioning Set :30 per exercise Tai Knee and High Pulls each side Walk outs Squat Jumps with Kbell Side Lateral Lunges Tucks and swings 8 to 2 Tuck jumps (8, 6, 4, 2) Swings (2, 4, 6, 8) Bells and Bodyweight-Conditioning Set :30 per exercise Bodyweight Deck Squats Tactical Lunges Alternating Kick outs Tactical Lunges Bodyweight Deck Squats Going Ballistic-Conditioning Set 1 minute per exercise 2 Handed High Pulls Alternating 1 Arm Deadlifts GS Swing Pushing the limit: 60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up Going Ballistic-Conditioning Set 1 minute per exercise 2 Handed High Pulls Alternating 1 Arm Deadlifts GS Swing Hindu Push-ups and Swing 10 to1 Ladder set Hindu Push-ups 10-1 Swings 1-10 Bell Babe 16 Joint Mobility 4 Move Intensity: 30 Sec Per Exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Lower Body Blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps 4 move intensity: 30 sec per exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Lower Body Blaster: 30 sec. per exercise Front squat, both sides Tuck jumps Alt. back Lunges Star jumps TGU, Wiggle, Squat: Strength Set TGU, 1 per side Wiggle crunch Overhead squat, 1 per side Repeat the circuit 4 Move Intensity: 30 Sec Per Exercise Swing hop 1 arm alternating sprawl Mtn climbers Sumo deadlift Full Body Blaster: 30 Sec Per Exercise Burpee Hip thruster crunch Press Mtn climber Full Body Blaster: 30 Sec Per Exercise Burpee Hip thruster crunch Press Mtn climber The Core Pyramid 30 sec per exercise V ups In outs Oblique leg lift Oblique leg lift other side In outs V up Bells, planks and rolls (core): 20/10 Lying toe touch w/bell Plank ups (plank/down on one elbow/roll onto back/v up) Lying toe touch w/bell Plank ups Pushing the limit :60 sec per exercise Figure 8 1 arm swing (switch every 5 reps) Plank walk up

02-16-14, 02:11 PM
gilbjeter Join Date: Oct 2013	THANK YOU for posting! This is amazing since from what it sounds like, its better to do these as paper workouts. These sound pretty advanced, which is what I am hoping for. Would you say they are advanced workouts as far as intensity, high heart rate and calorie burn?

02-16-14, 02:55 PM
macska VF Supporter Join Date: Feb 2004 Location: NJ	WOW, Bee, you are amazing!!!!! Thank you! __________________ 12 marathons 2 ultra marathons (50k) PR: Mohawk-Hudson Marathon 3hr 40min "You finish when you are done not when you are tired." David Goggins

02-16-14, 03:03 PM
katmom Join Date: May 2006 Location: Tennessee	Bee, you are a rock star! Many thanks for posting this! __________________ "Saving just one pet won't change the world, but it surely will change the world for that one pet" Author Unknown

02-16-14, 03:50 PM
macska VF Supporter Join Date: Feb 2004 Location: NJ	Oh Bee, now I have to do 13 tomorrow.... I love love love LCs. That's probably my favorite move followed by snatches. __________________ 12 marathons 2 ultra marathons (50k) PR: Mohawk-Hudson Marathon 3hr 40min "You finish when you are done not when you are tired." David Goggins

02-16-14, 05:18 PM
Debbie S. VF Supporter Join Date: Nov 2001	(((Beah))) Thank you! This saves me so much time. I bought this DVD from Mary and it arrived on Friday. I haven't done any kettlebell workouts or bodyweight workouts via a DVD since 2010, and I don't think it will change. I love working out sans a DVD way too much to go back. I will use the DVD like I do Z's workouts. I'll preview the workout prior to my workout to get a feel on how it's done. __________________ Laughter is the best medicine. Have you had your daily dose? Walking is Nature's Prozac! Don't let anyone judge you! It's your workout. Sylwia Don't Compare Yourself to somebody else. BE YOUR BEST! Chalene Johnson A Spark of Hope In memory of: Michael Sparkman October 11th, 2001-October 21st, 2008 Hope Fimiani August 26th, 2006-October 13th, 2008

02-16-14, 06:42 PM
dela Join Date: Aug 2010	THANK YOU for doing this!

02-16-14, 06:56 PM
ADoll Join Date: Jul 2008	Thank you bee and DDJ for the breakdowns!

02-16-14, 07:36 PM
neatski Join Date: Jun 2010 Location: Orlando, FL	Wow, looks like i accidentally did the hardest workout first by randomly choosing 13, oops. Thank you SO MUCH for these breakdowns. __________________ The most effective workout is the one you're not doing right now!