Built By The Bell
Built By The Bell
Built By The Bell is a 3-4 day a week program designed to give you a clear layout of what to do in order to get more physically fit in the gym or your home workout space. It challenges both strength & conditioning.
If you are looking to get more “toned” , maximize your health & wellness, improve your quality of life, or just feel stronger in your body this program is for you.
I often find that people are overwhelmed by “what“ they should be doing in the gym. There are so many options out there, but I believe in keeping the workouts simple, effective, progessive and fun. When I first starting working I felt intimiated by the gym, however, being on a specific program helped me push past that knowing that I had someone keeping me accountable. Soon enough I fell in love with the training process, I want motivate you to train hard & see results!
Whether your just starting working or want to take your training up a notch this program is for you. It is also great for runners, pilates/ yogi lovers. You can always complete two of the strength workouts and swap the conditioning out for your other workouts.
Excited for you to join me in my weekly workouts!
A1
Worlds Greatest Stretch
1 x 3
A2
*T-spine mobility
1 x 4
B1
*Half Kneeling Halo
2 x 6
B2
*Bird Dog
2 x 16
C1
*Banded Pogo Hop
2 x 0:20
C2
Chop (split stance)
2 x 8
D1
3 push press + 6 overhead march
D2
*Elevated Push Up
3 x 8
E1
*Seated Tricep Overhead Extension
2 x 12
E2
*Tall Kneeling Bicep Curls
2 x 12
E3
*Hollow Hold
2 x 0:45
E4
Frontal Raise
2 x 12
F
Cardio of Choice
5 x 1:00
A1
Hip Stretch (fast)
1 x 30
A2
*Tall Kneeling Hip Opener Stretch
1 x 6
A3
*Plank Stretch
1 x 6
A4
*Prying Goblet Squat
1 x 0:30
B1
*Standing Calf Raises
2 x 30
B2
*Copenhagen Side Plank (elevated)
2 x 15
B3
Heel Elevated Glute Bridge
2 x 15
C1
*Around the world lunge
2 x 3
C2
*Squat Jump(weighted)
2 x 6
D
Hang Clean (KB or DB)
3 x 6
E1
Deadlift (KB or DB)
3 x 8
E2
*Beast Row
3 x 8
F1
Alternating Reverse Lunge
3 x 12
F2
*Elevated Narrow Stance Goblet Squat
3 x 8
F3
Lat Pull or Pullover
3 x 8
G1
*Double Crunch
2 x 12
G2
*SA Dumbbell March
2 x 0:20
A1
*Walking Quad Stretch
1 x 20
A2
*Reverse Nordic
1 x 8
A3
*Inner Thigh Stretch
1 x 8
A4
*Beast Hold
1 x 0:30
B1
Push up walk outs
2 x 5
B2
*Split Squat ISO
1 x 0:20
C
Medball Slam
3 x 10
D1
*SA Close Grip Floor Press
3 x 6
D2
*Split Squat Double Bell
3 x 6
E1
*Dumbbell RDL
3 x 8
E2
*Arnold Press (seated)
3 x 3
F1
3 pt. Row
2 x 12
F2
*Side Plank (rotational)
2 x 12
F3
*Medball Leg Raises
2 x 12
A1
Worlds Greatest Stretch
1 x 3
A2
*Crab Reach
1 x 12
A3
*Hip Bridge Calf Raises
1 x 15
B1
*Turkish Get Up (Elbow) Yoga block
2 x 4
B2
*Spiderman Plank
2 x 0:35
B3
*weighted deadbug
2 x 16
C1
Kettlebell Swing
4 x 10
C2
*Burpee
4 x 10
C3
Bike or High knee run
4 x 0:20
D1
*Farmer Carry Walk
2 x 0:45
D2
Prisoner Lunges
5, 10
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.
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! 💖"
When you join a team you’re getting more than programming, you’re joining an online community.
Built By The Bell
Built By The Bell
Built By The Bell
