Built By The Bell

Coach

Christine Laderer

I feel my strongest & most athletic when I'm on a consistent program that holds me accountable. Therefore, I wanted to give people the option of a training program that is accessible & can be done with minimal equipment.

Built By The Bell is a 4 day a week program designed to give you a clear layout of what to do in order to get stronger in the gym or your home workout space. With demo videos, 1:1 chat, and weekly programming you will have more guidance on what to do and how much to do during your workouts.

The program uses mostly kettlebells, but you can swap out for barbells or dumbbells for any of the main lifts. I do realize kettlebells can take some time to get used to, but if you stick with it, watch the demo videos & practice the skill they will be very effective and a fun addition to your workouts.

You will also have access to my kettlebell playbook that is on my website (just message me for access). There are demo videos attached with each workout, but the playbook gives a deeper dive into how to perform the KB exercises.

Excited for you to join me in my weekly workouts!!!

$30 / mo

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Mobility

Tried of feeling stiff from sitting at a desk all day or not having time to stretch? Mobility & flexibility is built into the program to keep you feeling good on a weekly basis.

Strength & Power

In order to meet the demands life throws at us we need to be strong. Strength helps your body become more efficient, decreases your chance or injuries, and keeps you playing like a kid. This program is designed to increase your strength & power!

Conditioning & Fat Loss

With the kettlebell we can challenge all three energy systems. This program has conditioning days built in designed to increase your endurance. The offset structure of the bell requires greater demand of the grip/trunk than a dumbbell and burns more calories per minute than any other implement.

Features

Access to coach Christine

Christine will hold you accountable and provide the feedback you need to grow

Programming 4 days per week

Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Easy way to track your workouts, increase your load, and keep track of progress all through the all.

Equipment

Required

Kettlebells (light med heavy) *sets are recommend // 3 inch red resistance band // Medball *lighter is recommended

Sample Week

I will write fresh programming weekly. You’ll get notifications when they’re ready

Monday

2023-9-11

*Prying Goblet Squat

1 x 0:25

*Half Kneeling Halo

1 x 4

*Split Squat ISO Press

2 x 6

*Beast Crawl (side to side)

1 x 0:20

*Pogo Hop

2 x 0:20

*Drop Squat

2 x 6

Kettlebell Dead Clean

2 x 6

*Dead Stop Kettlebell Swing

2 x 6

*Two Hand Kettlebell Swing

2 x 6

*Goblet Squat

3 x 6

*Strict Press Ladder

3 x 3

*Single Arm Front Rack March

3 x 0:30

*Split Squat Double Bell

3 x 8

*Hip Bridge Chest Press

3 x 10

*Swing Goblet Squat Ladder

2 x 4

Tuesday

2023-9-12

Run or walk incline (intervals)

1 x 6:00

*Hip 90/90 Stretch

1 x 0:20

*Hip 90/90 Heel Lift

*Copenhagen Side Plank

2 x 0:15

*Hip Bridge Calf Raises

2 x 15

*Turkish Get Up (Elbow) Yoga block

2 x 4

*Tall Kneeling Bicep Curls

3 x 12

*Lateral Shoulder Raise

3 x 12

*Dumbbell Bent Over Row

3 x 12

*Plank KB Drag Through

3 x 12

*Single Arm Swing

3 x 6

*Elevated Push Up

3 x 1:00 @ 8

Thursday

2023-9-14

*Arm Bar

*ASLR

*Hip Bridge March

1 x 20

*T-Spine Mobility (medball)

1 x 6

*Hurdle Leap

2 x 8

*Stability Lunge

2 x 6

*Two Hand Kettlebell Swing

3 x 8

*Broad Jump

3 x 4

*Double Kettlebell Deadlift

4 x 6

*Kettlebell Lat Pulldown

*Lat Pulldown

3 x 8

*Farmer Carry March

3 x 0:30

*Renegade Row (elevated)

3 x 10

*Single Leg Hip Thrust

3 x 10

*Side Plank

1 x 0:20

*Airdyne Bike

2 x 0:20

*Banded A-Run

3 x 15:00

Friday

2023-9-15

*Standing Calf Raises

1 x 20

*Seated Hip Mobility (Active)

1 x 4

*Plank Stretch

1 x 0:30

*Pogo Hop

2 x 0:20

*A-Skip

2 x 0:20

*Beast Crawl (forward & back)

2 x 0:20

*Single Arm Dead Clean

2 x 8

*Medball Chop (Deceleration)

2 x 8

*Curtsy Squat

3 x 12

*Double Bell Viking Press

3 x 6

*Medball Leg Raises

3 x 12

*Gorilla Row (alternating)

3 x 12

*Offset Lateral Lunge

3 x 6

*Spiderman Plank

1 x 0:30

*Ski Erg

4 x 100

*Two Hand Kettlebell Swing

4 x 8

Coach

More from Built By The Bell

Christine Laderer

Growing up as an athlete, I always felt most free playing sports, so my goal is to bring more play into people's lives. I’m now a trainer and kettlebell specialist based in New York City. I believe in quality of quantity when it comes to training. Therefore, my goal is to deliver results based on science that allows your body to feel strong, energized and athletic on a weekly basis.

YOUR READY. LETS GO!

Time to uplevel your training. Commit to learning a new skill while also getting physically and mentally stronger!

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The Proof

Annie Mayer

Consultant

Verified Athlete

"Training with Christine has truly changed my life. I feel confident personally and physically in the gym across a huge array of exercises (kettlebells, squat rack, free weights, and so much more) and am looking and feeling stronger than ever before. I cannot recommend Christine enough! 💪"

Kylie Ritchie

Founder

Verified Athlete

"Christine has transformed my fitness journey by significantly improving my strength and boosting my confidence in the gym. Her interesting and challenging programs have kept me consistently engaged, making it the most dedicated I've ever been! 💖"

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