Rock The Bells
1,216 athletes joined
Get Strong. Get Lean. Get After It.
4.15
(29 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
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
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
2B
Goblet Squat
3
6 reps
3A
KB Single Arm Push Press
3
8 reps
3B
KB Rack Position Reverse Lunge
3
8 reps
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
1A
Prying Goblet Squat
2
8 reps
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
10 reps
2B
Double KB Alternating Bent Over Rows
3
10 reps
3A
Double KB Dead Stop Swings
3
10 reps
3B
Double KB Thrusters
3
10 reps
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
1
Guided 5 Min Kettlebell Warmup
1
1 reps
2A
Two Handed KB Swing
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
2B
Goblet Squat
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 1
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
2B
Double KB Front Squats
3
6 reps
3A
KB Single Arm Strict Press
3
8 reps
3B
KB Rack Position Reverse Lunge
3
8 reps
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
1A
Prying Goblet Squat
2
8 reps
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
10 reps
2B
Incline KB Pushups
3
12 reps
3A
Double KB Alternating Bent Over Rows
3
10 reps
3B
Double KB Thrusters
3
10 reps
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
1
Guided 5 Min Kettlebell Warmup
1
1 reps
2A
Two Handed KB Swing
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
2B
Goblet Squat
1
1
1
1
1
10 reps
8 reps
6 reps
4 reps
2 reps
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 2
1A
Prying Goblet Squat
2
8 reps
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
8 reps
2B
Double KB Alternating Bent Over Rows
3
6 reps
3A
Double KB Dead Stop Swings
3
8 reps
3B
Double KB Thrusters
3
8 reps
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 2
1
Guided 5 Min Kettlebell Warmup
1
1 reps
2A
Offset Pushups
3
10 reps
2B
Double KB Alternating Overhead Press
3
8 reps
3A
Renegade Rows
3
10 reps
3B
Double KB Clean & Squat
3
10 reps
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
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
2B
50 Meter Sprint
5
1 reps
Day 2
1A
Prying Goblet Squat
2
8 reps
1B
Plank Ups
2
6 reps
1C
Dynamic Hamstring Stretch
2
8 reps
2A
1.5 Stance Double KB Deadlift
3
8 reps
2B
Incline KB Pushups
3
10 reps
3A
Double KB Alternating Bent Over Rows
3
8 reps
3B
Double KB Thrusters
3
8 reps
4
Farmer Carry March In Place
4
20 secs
5
Elbow Plank W/ Opposite Arm/Leg Raises
4
20 secs
Day 2
1
Guided 5 Min Kettlebell Warmup
1
1 reps
2A
Offset Pushups
3
10 reps
2B
Double KB Alternating Overhead Press
3
8 reps
3A
Renegade Rows
3
10 reps
3B
Double KB Clean & Squat
3
10 reps
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
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
2B
50 Meter Sprint
5
1 reps
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1 reps
2A
Offset Pushups
3
8 reps
2B
Double KB Alternating Overhead Press
3
6 reps
3A
Renegade Rows
3
8 reps
3B
Double KB Clean & Squat
3
8 reps
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 3
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
2B
Goblet Squat
3
8 reps
3A
KB Single Arm Push Press
3
10 reps
3B
KB Rack Position Reverse Lunge
3
10 reps
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1 reps
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
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
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1 reps
2A
Offset Pushups
3
8 reps
2B
Double KB Alternating Overhead Press
3
6 reps
3A
Renegade Rows
3
8 reps
3B
Double KB Clean & Squat
3
8 reps
4
Farmer Carry March In Place
4
20 secs
5
Mountain Climbers
4
30 secs
Day 3
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
2B
Double KB Front Squats
3
8 reps
3A
KB Single Arm Strict Press
3
10 reps
3B
KB Rack Position Reverse Lunge
3
10 reps
4
Kettlebell Suitcase March
4
20 secs
5
Single Arm Plank
4
20 secs
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1 reps
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
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
WHAT PEOPLE ARE SAYING(29 ratings)
Only ratings with written feedback are displayed here.
4.15 / 5
clancyAge 33, Woman
15 days ago
i liked this for challenging me to move my body in different ways than regular weight lifting
Seanne C.Age 27, Woman
a month ago
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.