Overview
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
Who it's for
Reviews
I started this program 4 months postpartum. I had to restart it once (I developed thyroid issues that had to be addressed), but I came back to it as I found it fun and an effective way to get back to strength training after pregnancy, although I did have to make some changes, since I couldn’t do a proper push up or hold a plank for any significant amount of time at first.
Helpful program to get ease into strength training after a hiatus.
Good program for staying active with a limited schedule!
Very solid overall. Was tough starting out because I was a little out of shape (doing kettlebell movements wise). I’m surprised at how well I did with week 6 day 1 challenge.
Muscle engagement
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Reverse Lunge with Rotation | 2 | 8 reps | — |
| 1B | Eccentric Pushups | 2 | 6 reps | — |
| 1C | Dynamic Hamstring Stretch | 2 | 8 reps | — |
| Superset | ||||
| 2A | KB Swings | 3 | 8 reps | @6 |
| 2B | Goblet Squat | 3 | 6 reps | @6 |
| Superset | ||||
| 3A | KB Single Arm Push Press | 3 | 8 reps | @6 |
| 3B | KB Rack Position Reverse Lunge | 3 | 8 reps | @6 |
| 4 | Kettlebell Suitcase March | 4 | 20 sec | — |
| 5 | High Plank Shoulder Taps | 4 | 20 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| Superset | ||||
| 1A | Prying Goblet Squat | 2 | 8 reps | @4 |
| 1B | Plank Ups | 2 | 6 reps | — |
| 1C | Dynamic Hamstring Stretch | 2 | 8 reps | — |
| Superset | ||||
| 2A | 1.5 Stance Double KB Deadlift | 3 | 8 reps | @6 |
| 2B | Double KB Alternating Bent Over Rows | 3 | 6 reps | @6 |
| Superset | ||||
| 3A | Double KB Dead Stop Swings | 3 | 8 reps | @6 |
| 3B | Double KB Thrusters | 3 | 8 reps | @6 |
| 4 | Farmer Carry March In Place | 4 | 20 sec | — |
| 5 | Dynamic Side Plank | 4 | 20 sec | — |
| # | Exercise | Sets | Reps | Load |
|---|---|---|---|---|
| 1 | Guided 5 Min Kettlebell Warmup | 1 | 1 rep | @4 |
| Superset | ||||
| 2A | Offset Pushups | 3 | 8 reps | @6 |
| 2B | Double KB Alternating Overhead Press | 3 | 6 reps | @6 |
| Superset | ||||
| 3A | Renegade Rows | 3 | 8 reps | @6 |
| 3B | Double KB Clean & Squat | 3 | 8 reps | @6 |
| 4 | Farmer Carry March In Place | 4 | 20 sec | — |
| 5 | Plank Jacks | 4 | 30 sec | — |
Weeks 2–6 are in the app
Download Boostcamp to follow the full program with auto-progression and built-in coaching notes.
The coach
Common questions
Yes, Rock The Bells is completely free to follow on Boostcamp. There's no subscription or payment required. Download the app on iOS or Android, search for the program, and you can start your first workout immediately. All 6 weeks are fully unlocked.
This program is built around a dumbbell only. Make sure you have consistent access before starting, since the progression model assumes you can perform the same movements week over week. If you're missing something, the Boostcamp app includes substitution suggestions inside each workout.
Each session typically takes around 45 minutes to complete. That estimate covers your working sets but doesn't account for warm-up or rest between sets, so budget a little extra time when you're first learning the movements. As you get familiar with the program, sessions tend to move faster.
Rock The Bells is structured around 3 training days per week, with rest days built in to allow for recovery. Consistent rest is as important as the training itself. Skipping rest days can stall your progress. The app lets you reschedule sessions if your week doesn't go to plan.
The program runs for 6 weeks. The structure is designed so that each week builds on the last, with weights, volume, or intensity progressively increasing as you go. Many athletes choose to repeat the program after finishing, either at a higher starting weight or with a different variation.
Rock The Bells is available inside the Boostcamp app, free on iOS and Android. Once you download the app, you can search for the program by name or find it on the coach's profile. The app tracks all your sets and weights automatically, so you always know exactly what to do next session.
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