Rock The Bells

(40 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
CoachRebecca Rouseverified coach
LevelBeginner, Novice
GoalAthletics, Muscle & Sculpting
EquipmentDumbbell Only
Time Per Workout45 minutes
Days Per Week3 days
Program Length6 weeks
Start the program
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Week 1
Day 1
ExerciseSetsReps
Reverse Lunge with Rotation2
8
Eccentric Pushups2
6
Dynamic Hamstring Stretch2
8
KB Swings3
8
Goblet Squat3
6
KB Single Arm Push Press3
8
KB Rack Position Reverse Lunge3
8
Kettlebell Suitcase March4
20secs
High Plank Shoulder Taps4
20secs
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Day 2
ExerciseSetsReps
Prying Goblet Squat2
8
Plank Ups2
6
Dynamic Hamstring Stretch2
8
1.5 Stance Double KB Deadlift3
8
Double KB Alternating Bent Over Rows3
6
Double KB Dead Stop Swings3
8
Double KB Thrusters3
8
Farmer Carry March In Place4
20secs
Dynamic Side Plank4
20secs
Day 3
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Offset Pushups3
8
Double KB Alternating Overhead Press3
6
Renegade Rows3
8
Double KB Clean & Squat3
8
Farmer Carry March In Place4
20secs
Plank Jacks4
30secs
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Week 2
Day 1
ExerciseSetsReps
Prying Goblet Squat2
8
Plank Ups2
6
Dynamic Hamstring Stretch2
8
1.5 Stance Double KB Deadlift3
10
Double KB Alternating Bent Over Rows3
10
Double KB Dead Stop Swings3
10
Double KB Thrusters3
10
Farmer Carry March In Place4
20secs
Dynamic Side Plank4
20secs
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--
--
--
--
--
--
Day 2
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Offset Pushups3
10
Double KB Alternating Overhead Press3
8
Renegade Rows3
10
Double KB Clean & Squat3
10
Farmer Carry March In Place4
20secs
Plank Jacks4
30secs
--
--
Day 3
ExerciseSetsReps
Reverse Lunge with Rotation2
8
Eccentric Pushups2
6
Dynamic Hamstring Stretch2
8
KB Swings3
10
Goblet Squat3
8
KB Single Arm Push Press3
10
KB Rack Position Reverse Lunge3
10
Kettlebell Suitcase March4
20secs
High Plank Shoulder Taps4
20secs
--
--
--
--
--
--
--
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--
--
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Week 3 · Challenge Week
Day 1
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Two Handed KB Swing1
10
Two Handed KB Swing1
8
Two Handed KB Swing1
6
Two Handed KB Swing1
4
Two Handed KB Swing1
2
Goblet Squat1
10
Goblet Squat1
8
Goblet Squat1
6
Goblet Squat1
4
Goblet Squat1
2
Elbow Plank1
90secs
1
60secs
1
40secs
1
30secs
1
20secs
Day 2
ExerciseSetsReps
Dive Bombers2
8
"A" Skips2
6
Dynamic Hamstring Stretch2
8
Double KB Push Press5
10
50 Meter Sprint5
1
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Day 3
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Double KB Row1
10
Double KB Row1
9
Double KB Row1
8
Double KB Row1
7
Double KB Row1
6
Double KB Row1
5
Double KB Row1
4
Double KB Row1
3
Double KB Row1
2
Double KB Row1
1
Double KB Clean1
1
Double KB Clean1
2
Double KB Clean1
3
Double KB Clean1
4
Double KB Clean1
5
Double KB Clean1
6
Double KB Clean1
7
Double KB Clean1
8
Double KB Clean1
9
Double KB Clean1
10
Week 4
Day 1
ExerciseSetsReps
Reverse Lunge with Rotation2
8
Eccentric Pushups2
6
Dynamic Hamstring Stretch2
8
Double KB Swings3
8
Double KB Front Squats3
6
KB Single Arm Strict Press3
8
KB Rack Position Reverse Lunge3
8
Kettlebell Suitcase March4
20secs
High Plank Shoulder Taps4
20secs
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Prying Goblet Squat2
8
Plank Ups2
6
Dynamic Hamstring Stretch2
8
1.5 Stance Double KB Deadlift3
8
Incline KB Pushups3
10
Double KB Alternating Bent Over Rows3
8
Double KB Thrusters3
8
Farmer Carry March In Place4
20secs
Elbow Plank W/ Opposite Arm/Leg Raises4
20secs
Day 3
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Offset Pushups3
8
Double KB Alternating Overhead Press3
6
Renegade Rows3
8
Double KB Clean & Squat3
8
Farmer Carry March In Place4
20secs
Mountain Climbers4
30secs
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Week 5
Day 1
ExerciseSetsReps
Prying Goblet Squat2
8
Plank Ups2
6
Dynamic Hamstring Stretch2
8
1.5 Stance Double KB Deadlift3
10
Incline KB Pushups3
12
Double KB Alternating Bent Over Rows3
10
Double KB Thrusters3
10
Farmer Carry March In Place4
20secs
Dynamic Side Plank4
20secs
--
--
--
--
--
--
--
Day 2
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Offset Pushups3
10
Double KB Alternating Overhead Press3
8
Renegade Rows3
10
Double KB Clean & Squat3
10
Farmer Carry March In Place4
20secs
Plank Jacks4
30secs
--
--
Day 3
ExerciseSetsReps
Reverse Lunge with Rotation2
8
Eccentric Pushups2
6
Dynamic Hamstring Stretch2
8
Double Kettlebell Swings3
10
Double KB Front Squats3
8
KB Single Arm Strict Press3
10
KB Rack Position Reverse Lunge3
10
Kettlebell Suitcase March4
20secs
Single Arm Plank4
20secs
--
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--
--
--
--
--
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Week 6 · Challenge Week
Day 1
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Two Handed KB Swing1
10
Two Handed KB Swing1
8
Two Handed KB Swing1
6
Two Handed KB Swing1
4
Two Handed KB Swing1
2
Goblet Squat1
10
Goblet Squat1
8
Goblet Squat1
6
Goblet Squat1
4
Goblet Squat1
2
Elbow Plank1
90secs
1
60secs
1
40secs
1
30secs
1
20secs
Day 2
ExerciseSetsReps
Dive Bombers2
8
"A" Skips2
6
Dynamic Hamstring Stretch2
8
Double KB Push Press5
10
50 Meter Sprint5
1
--
--
--
--
Day 3
ExerciseSetsReps
Guided 5 Min Kettlebell Warmup1
1
Double KB Row1
10
Double KB Row1
9
Double KB Row1
8
Double KB Row1
7
Double KB Row1
6
Double KB Row1
5
Double KB Row1
4
Double KB Row1
3
Double KB Row1
2
Double KB Row1
1
Double KB Clean1
1
Double KB Clean1
2
Double KB Clean1
3
Double KB Clean1
4
Double KB Clean1
5
Double KB Clean1
6
Double KB Clean1
7
Double KB Clean1
8
Double KB Clean1
9
Double KB Clean1
10
What People Are Saying
3.6/ 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.
12 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
16 days ago
A.C.Man
3 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
Significant modifications
***
18 days ago