Rock The Bells
(39 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.
Learn more about Rebecca Rouse's programs at semperstronger.com
Program Overview
| Coach | Rebecca Rouse  |
| Level | Beginner, Novice |
| Goal | Athletics, Muscle & Sculpting |
| Equipment | Dumbbell Only |
| Time Per Workout | 45 minutes |
| Days Per Week | 3 days |
| Program Length | 6 weeks |
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Week 1
Day 1
| Exercise | Sets | Reps | |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | |
| Eccentric Pushups | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| KB Swings | 3 | 8 | |
| Goblet Squat | 3 | 6 | |
| KB Single Arm Push Press | 3 | 8 | |
| KB Rack Position Reverse Lunge | 3 | 8 | |
| Kettlebell Suitcase March | 4 | 20secs | |
| High Plank Shoulder Taps | 4 | 20secs | |
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Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Prying Goblet Squat | 2 | 8 |
| Plank Ups | 2 | 6 |
| Dynamic Hamstring Stretch | 2 | 8 |
| 1.5 Stance Double KB Deadlift | 3 | 8 |
| Double KB Alternating Bent Over Rows | 3 | 6 |
| Double KB Dead Stop Swings | 3 | 8 |
| Double KB Thrusters | 3 | 8 |
| Farmer Carry March In Place | 4 | 20secs |
| Dynamic Side Plank | 4 | 20secs |
Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | |
| Offset Pushups | 3 | 8 | |
| Double KB Alternating Overhead Press | 3 | 6 | |
| Renegade Rows | 3 | 8 | |
| Double KB Clean & Squat | 3 | 8 | |
| Farmer Carry March In Place | 4 | 20secs | |
| Plank Jacks | 4 | 30secs | |
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Week 2
Day 1
| Exercise | Sets | Reps | |
|---|---|---|---|
| Prying Goblet Squat | 2 | 8 | |
| Plank Ups | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| 1.5 Stance Double KB Deadlift | 3 | 10 | |
| Double KB Alternating Bent Over Rows | 3 | 10 | |
| Double KB Dead Stop Swings | 3 | 10 | |
| Double KB Thrusters | 3 | 10 | |
| Farmer Carry March In Place | 4 | 20secs | |
| Dynamic Side Plank | 4 | 20secs | |
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Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | |
| Offset Pushups | 3 | 10 | |
| Double KB Alternating Overhead Press | 3 | 8 | |
| Renegade Rows | 3 | 10 | |
| Double KB Clean & Squat | 3 | 10 | |
| Farmer Carry March In Place | 4 | 20secs | |
| Plank Jacks | 4 | 30secs | |
| -- | |||
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Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | |
| Eccentric Pushups | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| KB Swings | 3 | 10 | |
| Goblet Squat | 3 | 8 | |
| KB Single Arm Push Press | 3 | 10 | |
| KB Rack Position Reverse Lunge | 3 | 10 | |
| Kettlebell Suitcase March | 4 | 20secs | |
| High Plank Shoulder Taps | 4 | 20secs | |
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Week 3 ยท Challenge Week
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 |
| Two Handed KB Swing | 1 | 10 |
| Two Handed KB Swing | 1 | 8 |
| Two Handed KB Swing | 1 | 6 |
| Two Handed KB Swing | 1 | 4 |
| Two Handed KB Swing | 1 | 2 |
| Goblet Squat | 1 | 10 |
| Goblet Squat | 1 | 8 |
| Goblet Squat | 1 | 6 |
| Goblet Squat | 1 | 4 |
| Goblet Squat | 1 | 2 |
| Elbow Plank | 1 | 90secs |
| 1 | 60secs | |
| 1 | 40secs | |
| 1 | 30secs | |
| 1 | 20secs |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Dive Bombers | 2 | 8 | |
| "A" Skips | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| Double KB Push Press | 5 | 10 | |
| 50 Meter Sprint | 5 | 1 | |
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Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 |
| Double KB Row | 1 | 10 |
| Double KB Row | 1 | 9 |
| Double KB Row | 1 | 8 |
| Double KB Row | 1 | 7 |
| Double KB Row | 1 | 6 |
| Double KB Row | 1 | 5 |
| Double KB Row | 1 | 4 |
| Double KB Row | 1 | 3 |
| Double KB Row | 1 | 2 |
| Double KB Row | 1 | 1 |
| Double KB Clean | 1 | 1 |
| Double KB Clean | 1 | 2 |
| Double KB Clean | 1 | 3 |
| Double KB Clean | 1 | 4 |
| Double KB Clean | 1 | 5 |
| Double KB Clean | 1 | 6 |
| Double KB Clean | 1 | 7 |
| Double KB Clean | 1 | 8 |
| Double KB Clean | 1 | 9 |
| Double KB Clean | 1 | 10 |
Week 4
Day 1
| Exercise | Sets | Reps | |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | |
| Eccentric Pushups | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| Double KB Swings | 3 | 8 | |
| Double KB Front Squats | 3 | 6 | |
| KB Single Arm Strict Press | 3 | 8 | |
| KB Rack Position Reverse Lunge | 3 | 8 | |
| Kettlebell Suitcase March | 4 | 20secs | |
| High Plank Shoulder Taps | 4 | 20secs | |
| -- | |||
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| -- | |||
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| -- | |||
| -- | |||
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Day 2
| Exercise | Sets | Reps |
|---|---|---|
| Prying Goblet Squat | 2 | 8 |
| Plank Ups | 2 | 6 |
| Dynamic Hamstring Stretch | 2 | 8 |
| 1.5 Stance Double KB Deadlift | 3 | 8 |
| Incline KB Pushups | 3 | 10 |
| Double KB Alternating Bent Over Rows | 3 | 8 |
| Double KB Thrusters | 3 | 8 |
| Farmer Carry March In Place | 4 | 20secs |
| Elbow Plank W/ Opposite Arm/Leg Raises | 4 | 20secs |
Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | |
| Offset Pushups | 3 | 8 | |
| Double KB Alternating Overhead Press | 3 | 6 | |
| Renegade Rows | 3 | 8 | |
| Double KB Clean & Squat | 3 | 8 | |
| Farmer Carry March In Place | 4 | 20secs | |
| Mountain Climbers | 4 | 30secs | |
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Week 5
Day 1
| Exercise | Sets | Reps | |
|---|---|---|---|
| Prying Goblet Squat | 2 | 8 | |
| Plank Ups | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| 1.5 Stance Double KB Deadlift | 3 | 10 | |
| Incline KB Pushups | 3 | 12 | |
| Double KB Alternating Bent Over Rows | 3 | 10 | |
| Double KB Thrusters | 3 | 10 | |
| Farmer Carry March In Place | 4 | 20secs | |
| Dynamic Side Plank | 4 | 20secs | |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | |
| Offset Pushups | 3 | 10 | |
| Double KB Alternating Overhead Press | 3 | 8 | |
| Renegade Rows | 3 | 10 | |
| Double KB Clean & Squat | 3 | 10 | |
| Farmer Carry March In Place | 4 | 20secs | |
| Plank Jacks | 4 | 30secs | |
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | |
| Eccentric Pushups | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| Double Kettlebell Swings | 3 | 10 | |
| Double KB Front Squats | 3 | 8 | |
| KB Single Arm Strict Press | 3 | 10 | |
| KB Rack Position Reverse Lunge | 3 | 10 | |
| Kettlebell Suitcase March | 4 | 20secs | |
| Single Arm Plank | 4 | 20secs | |
| -- | |||
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Week 6 ยท Challenge Week
Day 1
| Exercise | Sets | Reps |
|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 |
| Two Handed KB Swing | 1 | 10 |
| Two Handed KB Swing | 1 | 8 |
| Two Handed KB Swing | 1 | 6 |
| Two Handed KB Swing | 1 | 4 |
| Two Handed KB Swing | 1 | 2 |
| Goblet Squat | 1 | 10 |
| Goblet Squat | 1 | 8 |
| Goblet Squat | 1 | 6 |
| Goblet Squat | 1 | 4 |
| Goblet Squat | 1 | 2 |
| Elbow Plank | 1 | 90secs |
| 1 | 60secs | |
| 1 | 40secs | |
| 1 | 30secs | |
| 1 | 20secs |
Day 2
| Exercise | Sets | Reps | |
|---|---|---|---|
| Dive Bombers | 2 | 8 | |
| "A" Skips | 2 | 6 | |
| Dynamic Hamstring Stretch | 2 | 8 | |
| Double KB Push Press | 5 | 10 | |
| 50 Meter Sprint | 5 | 1 | |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps |
|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 |
| Double KB Row | 1 | 10 |
| Double KB Row | 1 | 9 |
| Double KB Row | 1 | 8 |
| Double KB Row | 1 | 7 |
| Double KB Row | 1 | 6 |
| Double KB Row | 1 | 5 |
| Double KB Row | 1 | 4 |
| Double KB Row | 1 | 3 |
| Double KB Row | 1 | 2 |
| Double KB Row | 1 | 1 |
| Double KB Clean | 1 | 1 |
| Double KB Clean | 1 | 2 |
| Double KB Clean | 1 | 3 |
| Double KB Clean | 1 | 4 |
| Double KB Clean | 1 | 5 |
| Double KB Clean | 1 | 6 |
| Double KB Clean | 1 | 7 |
| Double KB Clean | 1 | 8 |
| Double KB Clean | 1 | 9 |
| Double KB Clean | 1 | 10 |
What People Are Saying
3.7/ย 5
Kelly T.Woman, 39
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Would have liked a touch more variety, but overall great and a fun way to work with kettlebells.
10 days ago
Vlad J.Man, 33
3 weeks complete
8 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Good program overall
14 days ago
A.C.Man
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
***
17 days ago