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Rock The Bells
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Get Strong. Get Lean. Get After It.
4.17
(88 ratings)
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
Level
Beginner, Novice
Goal
Athletics, Muscle & Sculpting
Equipment
Dumbbell Only
Program Length
6 weeks
Days Per Week
3 days
Recommended Days
Mon, Wed, Fri
Time Per Workout
45 minutes
down_app
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 Reps
1B
Eccentric Pushups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
KB Swings
3
8 Reps
RPE 6
2B
Goblet Squat
3
6 Reps
RPE 6
3A
KB Single Arm Push Press
3
8 Reps
RPE 6
3B
KB Rack Position Reverse Lunge
3
8 Reps
RPE 6
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 Reps
RPE 4
1B
Plank Ups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
1.5 Stance Double KB Deadlift
3
10 Reps
RPE 6
2B
Double KB Alternating Bent Over Rows
3
10 Reps
RPE 6
3A
Double KB Dead Stop Swings
3
10 Reps
RPE 6
3B
Double KB Thrusters
3
10 Reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Two Handed KB Swing
1
1
1
1
1
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Goblet Squat
1
1
1
1
1
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 Reps
1B
Eccentric Pushups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
Double KB Swings
3
8 Reps
RPE 7
2B
Double KB Front Squats
3
6 Reps
RPE 7
3A
KB Single Arm Strict Press
3
8 Reps
RPE 7
3B
KB Rack Position Reverse Lunge
3
8 Reps
RPE 7
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 Reps
RPE 4
1B
Plank Ups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
1.5 Stance Double KB Deadlift
3
10 Reps
RPE 7
2B
Incline KB Pushups
3
12 Reps
RPE 7
3A
Double KB Alternating Bent Over Rows
3
10 Reps
RPE 7
3B
Double KB Thrusters
3
10 Reps
RPE 7
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Two Handed KB Swing
1
1
1
1
1
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Goblet Squat
1
1
1
1
1
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 Reps
RPE 4
1B
Plank Ups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
1.5 Stance Double KB Deadlift
3
8 Reps
RPE 6
2B
Double KB Alternating Bent Over Rows
3
6 Reps
RPE 6
3A
Double KB Dead Stop Swings
3
8 Reps
RPE 6
3B
Double KB Thrusters
3
8 Reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Offset Pushups
3
10 Reps
RPE 6
2B
Double KB Alternating Overhead Press
3
8 Reps
RPE 6
3A
Renegade Rows
3
10 Reps
RPE 6
3B
Double KB Clean & Squat
3
10 Reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dive Bombers
2
8 Reps
1B
"A" Skips
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
Double KB Push Press
5
10 Reps
RPE 6
2B
50 Meter Sprint
5
1 Reps
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Prying Goblet Squat
2
8 Reps
RPE 4
1B
Plank Ups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
1.5 Stance Double KB Deadlift
3
8 Reps
RPE 7
2B
Incline KB Pushups
3
10 Reps
RPE 7
3A
Double KB Alternating Bent Over Rows
3
8 Reps
RPE 7
3B
Double KB Thrusters
3
8 Reps
RPE 7
4
Farmer Carry March In Place
4
20 secs
5
Elbow Plank W/ Opposite Arm/Leg Raises
4
20 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Offset Pushups
3
10 Reps
RPE 6
2B
Double KB Alternating Overhead Press
3
8 Reps
RPE 6
3A
Renegade Rows
3
10 Reps
RPE 6
3B
Double KB Clean & Squat
3
10 Reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Dive Bombers
2
8 Reps
1B
"A" Skips
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
Double KB Push Press
5
10 Reps
RPE 6
2B
50 Meter Sprint
5
1 Reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Offset Pushups
3
8 Reps
RPE 6
2B
Double KB Alternating Overhead Press
3
6 Reps
RPE 6
3A
Renegade Rows
3
8 Reps
RPE 6
3B
Double KB Clean & Squat
3
8 Reps
RPE 6
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 Reps
1B
Eccentric Pushups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
KB Swings
3
10 Reps
RPE 6
2B
Goblet Squat
3
8 Reps
RPE 6
3A
KB Single Arm Push Press
3
10 Reps
RPE 6
3B
KB Rack Position Reverse Lunge
3
10 Reps
RPE 6
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Double KB Row
1
1
1
1
1
1
1
1
1
1
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Double KB Clean
1
1
1
1
1
1
1
1
1
1
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Offset Pushups
3
8 Reps
RPE 7
2B
Double KB Alternating Overhead Press
3
6 Reps
RPE 7
3A
Renegade Rows
3
8 Reps
RPE 7
3B
Double KB Clean & Squat
3
8 Reps
RPE 7
4
Farmer Carry March In Place
4
20 secs
5
Mountain Climbers
4
30 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Reverse Lunge with Rotation
2
8 Reps
1B
Eccentric Pushups
2
6 Reps
1C
Dynamic Hamstring Stretch
2
8 Reps
2A
Double Kettlebell Swings
3
10 Reps
RPE 7
2B
Double KB Front Squats
3
8 Reps
RPE 7
3A
KB Single Arm Strict Press
3
10 Reps
RPE 7
3B
KB Rack Position Reverse Lunge
3
10 Reps
RPE 7
4
Kettlebell Suitcase March
4
20 secs
5
Single Arm Plank
4
20 secs
Day 3
#
Exercise
Sets
Reps
Intensity
1
Guided 5 Min Kettlebell Warmup
1
1 Reps
RPE 4
2A
Double KB Row
1
1
1
1
1
1
1
1
1
1
10 Reps
9 Reps
8 Reps
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
2 Reps
1 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
2B
Double KB Clean
1
1
1
1
1
1
1
1
1
1
1 Reps
2 Reps
3 Reps
4 Reps
5 Reps
6 Reps
7 Reps
8 Reps
9 Reps
10 Reps
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
RPE 6
What People Are Saying(88 ratings)
Only ratings with written feedback are displayed here.
4.17/ 5
Seanne C.Age 27, Woman
3 days ago
3 weeks complete
1 year of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
This was good for a relative beginner such as myself. I enjoyed the moves as they weren’t too complex and could be done at home. I gained strength and saw progress in my body as well.
MaXAge 30, Man
11 days ago
5 weeks complete
5 years of prior experience
As expected strength gains
Less than expected muscle gains
None modifications
I use that program as my active recovery. 4 days strongman program, 3 days kettlebell light recovery training