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Rock The Bells
4.28(43 reviews)
Get Strong. Get Lean. Get After It.
Program Description

Rock The Bells is a 6-week kettlebell program with everything you need to get strong and lean. There are 3 workouts per week for the first two weeks. Each workout has a warm-up, a strength, and a core section designed to provide optimum results. This is followed by a week of challenges designed to demonstrate your newly-found strength. This cycle repeats with progressions.

You don't know how to do a certain movement? No problem. Our videos guide you every step of the way.

Program Overview
Level
Beginner, Novice
Equipment
Dumbbell Only
Time Per Workout
45 minutes
Days Per Week
3 days
Program Length
6 weeks
Start the program
on Boostcamp for free
Week 1
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Reverse Lunge with Rotation
2
8
-
Eccentric Pushups
2
6
-
Dynamic Hamstring Stretch
2
8
-
KB Swings
3
8
RPE6
Goblet Squat
3
6
RPE6
KB Single Arm Push Press
3
8
RPE6
KB Rack Position Reverse Lunge
3
8
RPE6
Kettlebell Suitcase March
4
20secs
-
High Plank Shoulder Taps
4
20secs
-
Day 2
Exercise
Sets
Reps
Intensity
Prying Goblet Squat
2
8
RPE4
Plank Ups
2
6
-
Dynamic Hamstring Stretch
2
8
-
1.5 Stance Double KB Deadlift
3
8
RPE6
Double KB Alternating Bent Over Rows
3
6
RPE6
Double KB Dead Stop Swings
3
8
RPE6
Double KB Thrusters
3
8
RPE6
Farmer Carry March In Place
4
20secs
-
Dynamic Side Plank
4
20secs
-
Day 3
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Offset Pushups
3
8
RPE6
Double KB Alternating Overhead Press
3
6
RPE6
Renegade Rows
3
8
RPE6
Double KB Clean & Squat
3
8
RPE6
Farmer Carry March In Place
4
20secs
-
Plank Jacks
4
30secs
-
Week 2
Day 1
Exercise
Sets
Reps
Intensity
Prying Goblet Squat
2
8
RPE4
Plank Ups
2
6
-
Dynamic Hamstring Stretch
2
8
-
1.5 Stance Double KB Deadlift
3
10
RPE6
Double KB Alternating Bent Over Rows
3
10
RPE6
Double KB Dead Stop Swings
3
10
RPE6
Double KB Thrusters
3
10
RPE6
Farmer Carry March In Place
4
20secs
-
Dynamic Side Plank
4
20secs
-
Day 2
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Offset Pushups
3
10
RPE6
Double KB Alternating Overhead Press
3
8
RPE6
Renegade Rows
3
10
RPE6
Double KB Clean & Squat
3
10
RPE6
Farmer Carry March In Place
4
20secs
-
Plank Jacks
4
30secs
-
Day 3
Exercise
Sets
Reps
Intensity
Reverse Lunge with Rotation
2
8
-
Eccentric Pushups
2
6
-
Dynamic Hamstring Stretch
2
8
-
KB Swings
3
10
RPE6
Goblet Squat
3
8
RPE6
KB Single Arm Push Press
3
10
RPE6
KB Rack Position Reverse Lunge
3
10
RPE6
Kettlebell Suitcase March
4
20secs
-
High Plank Shoulder Taps
4
20secs
-
Week 3
Day 1
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Two Handed KB Swing
1
10
RPE6
1
8
RPE6
1
6
RPE6
1
4
RPE6
1
2
RPE6
Goblet Squat
1
10
RPE6
1
8
RPE6
1
6
RPE6
1
4
RPE6
1
2
RPE6
Elbow Plank
1
90secs
-
1
60secs
-
1
40secs
-
1
30secs
-
1
20secs
-
Day 2
Exercise
Sets
Reps
Intensity
Dive Bombers
2
8
-
"A" Skips
2
6
-
Dynamic Hamstring Stretch
2
8
-
Double KB Push Press
5
10
RPE6
50 Meter Sprint
5
1
-
Day 3
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Double KB Row
1
10
RPE6
1
9
RPE6
1
8
RPE6
1
7
RPE6
1
6
RPE6
1
5
RPE6
1
4
RPE6
1
3
RPE6
1
2
RPE6
1
1
RPE6
Double KB Clean
1
1
RPE6
1
2
RPE6
1
3
RPE6
1
4
RPE6
1
5
RPE6
1
6
RPE6
1
7
RPE6
1
8
RPE6
1
9
RPE6
1
10
RPE6
Week 4
Day 1
Exercise
Sets
Reps
Intensity
Reverse Lunge with Rotation
2
8
-
Eccentric Pushups
2
6
-
Dynamic Hamstring Stretch
2
8
-
Double KB Swings
3
8
RPE7
Double KB Front Squats
3
6
RPE7
KB Single Arm Strict Press
3
8
RPE7
KB Rack Position Reverse Lunge
3
8
RPE7
Kettlebell Suitcase March
4
20secs
-
High Plank Shoulder Taps
4
20secs
-
Day 2
Exercise
Sets
Reps
Intensity
Prying Goblet Squat
2
8
RPE4
Plank Ups
2
6
-
Dynamic Hamstring Stretch
2
8
-
1.5 Stance Double KB Deadlift
3
8
RPE7
Incline KB Pushups
3
10
RPE7
Double KB Alternating Bent Over Rows
3
8
RPE7
Double KB Thrusters
3
8
RPE7
Farmer Carry March In Place
4
20secs
-
Elbow Plank W/ Opposite Arm/Leg Raises
4
20secs
-
Day 3
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Offset Pushups
3
8
RPE7
Double KB Alternating Overhead Press
3
6
RPE7
Renegade Rows
3
8
RPE7
Double KB Clean & Squat
3
8
RPE7
Farmer Carry March In Place
4
20secs
-
Mountain Climbers
4
30secs
-
Week 5
Day 1
Exercise
Sets
Reps
Intensity
Prying Goblet Squat
2
8
RPE4
Plank Ups
2
6
-
Dynamic Hamstring Stretch
2
8
-
1.5 Stance Double KB Deadlift
3
10
RPE7
Incline KB Pushups
3
12
RPE7
Double KB Alternating Bent Over Rows
3
10
RPE7
Double KB Thrusters
3
10
RPE7
Farmer Carry March In Place
4
20secs
-
Dynamic Side Plank
4
20secs
-
Day 2
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Offset Pushups
3
10
RPE6
Double KB Alternating Overhead Press
3
8
RPE6
Renegade Rows
3
10
RPE6
Double KB Clean & Squat
3
10
RPE6
Farmer Carry March In Place
4
20secs
-
Plank Jacks
4
30secs
-
Day 3
Exercise
Sets
Reps
Intensity
Reverse Lunge with Rotation
2
8
-
Eccentric Pushups
2
6
-
Dynamic Hamstring Stretch
2
8
-
Double Kettlebell Swings
3
10
RPE7
Double KB Front Squats
3
8
RPE7
KB Single Arm Strict Press
3
10
RPE7
KB Rack Position Reverse Lunge
3
10
RPE7
Kettlebell Suitcase March
4
20secs
-
Single Arm Plank
4
20secs
-
Week 6
Watch video
Day 1
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Two Handed KB Swing
1
10
RPE6
1
8
RPE6
1
6
RPE6
1
4
RPE6
1
2
RPE6
Goblet Squat
1
10
RPE6
1
8
RPE6
1
6
RPE6
1
4
RPE6
1
2
RPE6
Elbow Plank
1
90secs
-
1
60secs
-
1
40secs
-
1
30secs
-
1
20secs
-
Day 2
Exercise
Sets
Reps
Intensity
Dive Bombers
2
8
-
"A" Skips
2
6
-
Dynamic Hamstring Stretch
2
8
-
Double KB Push Press
5
10
RPE6
50 Meter Sprint
5
1
-
Day 3
Exercise
Sets
Reps
Intensity
Guided 5 Min Kettlebell Warmup
1
1
RPE4
Double KB Row
1
10
RPE6
1
9
RPE6
1
8
RPE6
1
7
RPE6
1
6
RPE6
1
5
RPE6
1
4
RPE6
1
3
RPE6
1
2
RPE6
1
1
RPE6
Double KB Clean
1
1
RPE6
1
2
RPE6
1
3
RPE6
1
4
RPE6
1
5
RPE6
1
6
RPE6
1
7
RPE6
1
8
RPE6
1
9
RPE6
1
10
RPE6
What People Are Saying
4.4/5
J B.Woman, 32
4 weeks complete
As expected strength gains
Less than expected muscle gains
Marginal modifications
Love the workout, suoer easy to follow but some of the reps were a bit too hard for me soni modified it to better suit me. But I did notice that I am more stronger snd can lift heavier plus my forms on alot of the workouts are improved... definitely recommend 👌
2 hours ago
TibeauWoman, 22
6 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
None modifications
2 days ago
EmilyWoman, 34
4 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Perfect home gym workout. I only have two adjustable dumbbells and a jump rope so the ability to swap a lot of the exercises for dumbbell modifications was great. Pacing and RPE guidance was perfect for me.
4 days ago
Julie J.Woman, 23
4 weeks complete
As expected strength gains
Less than expected muscle gains
Marginal modifications
21 days ago
AriWoman, 29
6 weeks complete
1 year of prior experience
Marginal modifications
a month ago
Brigi O.Woman, 31
2 weeks complete
More than expected strength gains
More than expected muscle gains
None modifications
a month ago
evie N.Woman, 30
4 weeks complete
3 years of prior experience
No modifications
2 months ago
Jeffrey C.Man, 44
6 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
2 months ago
Jackie C.Woman, 31
4 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
No modifications
2 months ago
F B.Man, 26
2 weeks complete
No modifications
2 months ago

Learn more about Rebecca Rouse's programs at semperstronger.com