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Rock The Bells

Free4.24 (34 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
Coach
Level
Equipment
Time Per Workout
Days Per Week
Program Length
Rebecca Rouseverified coach
Beginner, Novice
Dumbbell Only
45 minutes
3 days
6 weeks
What People Are Saying
See All
F B. Man, 26
2 weeks complete
No modifications
5 hours ago
Marina L. Woman, 38
2 weeks complete
13 years of prior experience
As expected strength gains
No modifications
Simple and effective!
a day ago
Jessica S. Woman
2 weeks complete
As expected strength gains
As expected muscle gains
Marginal modifications
5 days ago
Maria S. Woman, 35
2 weeks complete
12 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
8 days ago
Elias Jr. Man, 32
2 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Adaptable.
13 days ago
Court Woman, 27
2 weeks complete
3 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
16 days ago
Abida S. Woman, 28
2 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
I found this programme to be a great way to either start your fitness journey or get yourself back on track if motivation is lost, the latter being my case. Definitely worth a try!
23 days ago
Grace S. Woman, 30
3 weeks complete
No modifications
a month ago
Chaley B.
3 weeks complete
No modifications
a month ago
Caroline Woman, 18
2 weeks complete
As expected strength gains
As expected muscle gains
No modifications
a month ago
Mon
Click exercise name for video demo
1. Superset
Warmups. Rest 30 seconds after each superset
1A. Reverse Lunge with Rotation
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
1B. Eccentric Pushups
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
1C. Dynamic Hamstring Stretch
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
2. Superset
Strength superset 1. Rest 30 seconds between each set
2A. KB Swings
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
2B. Goblet Squat
SetsTargetIntensity
1
6 reps
6 RPE
2
6 reps
6 RPE
3
6 reps
6 RPE
3. Superset
Strength superset 2. Rest 30 seconds between each set
3A. KB Single Arm Push Press
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
3B. KB Rack Position Reverse Lunge
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
4. Kettlebell Suitcase March
RPE 6
SetsTargetIntensity
1
20 seconds
-
2
20 seconds
-
3
20 seconds
-
4
20 seconds
-
5. High Plank Shoulder Taps
Rest 60 seconds between sets
SetsTargetIntensity
1
20 seconds
-
2
20 seconds
-
3
20 seconds
-
4
20 seconds
-
Wed
Click exercise name for video demo
1. Superset
Warmups. Rest 30 seconds after each superset
1A. Prying Goblet Squat
SetsTargetIntensity
1
8 reps
4 RPE
2
8 reps
4 RPE
1B. Plank Ups
SetsTargetIntensity
1
6 reps
-
2
6 reps
-
1C. Dynamic Hamstring Stretch
SetsTargetIntensity
1
8 reps
-
2
8 reps
-
2. Superset
Strength superset 1. Rest 30 seconds between each set
2A. 1.5 Stance Double KB Deadlift
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
2B. Double KB Alternating Bent Over Rows
SetsTargetIntensity
1
6 reps
6 RPE
2
6 reps
6 RPE
3
6 reps
6 RPE
3. Superset
Strength superset 2. Rest 30 seconds between each set
3A. Double KB Dead Stop Swings
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
3B. Double KB Thrusters
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
4. Farmer Carry March In Place
RPE 6. No rest between sets.
SetsTargetIntensity
1
20 seconds
-
2
20 seconds
-
3
20 seconds
-
4
20 seconds
-
5. Dynamic Side Plank
Rest 60 seconds between sets
SetsTargetIntensity
1
20 seconds
-
2
20 seconds
-
3
20 seconds
-
4
20 seconds
-
Fri
Follow the video for the guided warmup (click on the exercise title to see the video).
1. Guided 5 Min Kettlebell Warmup
This should be done at an average RPE of 4
SetsTargetIntensity
1
1 reps
4 RPE
2. Superset
Strength superset 1. Rest 30 seconds between each set
2A. Offset Pushups
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
2B. Double KB Alternating Overhead Press
SetsTargetIntensity
1
6 reps
6 RPE
2
6 reps
6 RPE
3
6 reps
6 RPE
3. Superset
Strength superset 2. Rest 30 seconds between each set
3A. Renegade Rows
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
3B. Double KB Clean & Squat
SetsTargetIntensity
1
8 reps
6 RPE
2
8 reps
6 RPE
3
8 reps
6 RPE
4. Farmer Carry March In Place
RPE 6. No rest between sets.
SetsTargetIntensity
1
20 seconds
-
2
20 seconds
-
3
20 seconds
-
4
20 seconds
-
5. Plank Jacks
Rest 60 seconds between sets
SetsTargetIntensity
1
30 seconds
-
2
30 seconds
-
3
30 seconds
-
4
30 seconds
-