Rock The Bells

by Rebecca Rouse

1,627 athletes joined

Get Strong. Get Lean. Get After It.

4.15

(36 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

START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE

Scan QR Code to Download

4.8 Stars with 10, 000+ Ratings

WEEK 1

WEEK 2

WEEK 3

WEEK 4

WEEK 5

WEEK 6

Day 1

Reverse Lunge with Rotation

8 reps

Eccentric Pushups

6 reps

Dynamic Hamstring Stretch

8 reps

KB Swings

8 reps

RPE 6

Goblet Squat

6 reps

RPE 6

KB Single Arm Push Press

8 reps

RPE 6

KB Rack Position Reverse Lunge

8 reps

RPE 6

Kettlebell Suitcase March

20 secs

High Plank Shoulder Taps

20 secs

Day 1

Prying Goblet Squat

8 reps

RPE 4

Plank Ups

6 reps

Dynamic Hamstring Stretch

8 reps

1.5 Stance Double KB Deadlift

10 reps

RPE 6

Double KB Alternating Bent Over Rows

10 reps

RPE 6

Double KB Dead Stop Swings

10 reps

RPE 6

Double KB Thrusters

10 reps

RPE 6

Farmer Carry March In Place

20 secs

Dynamic Side Plank

20 secs

Day 1

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Two Handed KB Swing

10 reps

8 reps

6 reps

4 reps

2 reps

RPE 6

Goblet Squat

10 reps

8 reps

6 reps

4 reps

2 reps

RPE 6

Elbow Plank

90 secs

60 secs

40 secs

30 secs

20 secs

Day 1

Reverse Lunge with Rotation

8 reps

Eccentric Pushups

6 reps

Dynamic Hamstring Stretch

8 reps

Double KB Swings

8 reps

RPE 7

Double KB Front Squats

6 reps

RPE 7

KB Single Arm Strict Press

8 reps

RPE 7

KB Rack Position Reverse Lunge

8 reps

RPE 7

Kettlebell Suitcase March

20 secs

High Plank Shoulder Taps

20 secs

Day 1

Prying Goblet Squat

8 reps

RPE 4

Plank Ups

6 reps

Dynamic Hamstring Stretch

8 reps

1.5 Stance Double KB Deadlift

10 reps

RPE 7

Incline KB Pushups

12 reps

RPE 7

Double KB Alternating Bent Over Rows

10 reps

RPE 7

Double KB Thrusters

10 reps

RPE 7

Farmer Carry March In Place

20 secs

Dynamic Side Plank

20 secs

Day 1

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Two Handed KB Swing

10 reps

8 reps

6 reps

4 reps

2 reps

RPE 6

Goblet Squat

10 reps

8 reps

6 reps

4 reps

2 reps

RPE 6

Elbow Plank

90 secs

60 secs

40 secs

30 secs

20 secs

Day 2

Prying Goblet Squat

8 reps

RPE 4

Plank Ups

6 reps

Dynamic Hamstring Stretch

8 reps

1.5 Stance Double KB Deadlift

8 reps

RPE 6

Double KB Alternating Bent Over Rows

6 reps

RPE 6

Double KB Dead Stop Swings

8 reps

RPE 6

Double KB Thrusters

8 reps

RPE 6

Farmer Carry March In Place

20 secs

Dynamic Side Plank

20 secs

Day 2

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Offset Pushups

10 reps

RPE 6

Double KB Alternating Overhead Press

8 reps

RPE 6

Renegade Rows

10 reps

RPE 6

Double KB Clean & Squat

10 reps

RPE 6

Farmer Carry March In Place

20 secs

Plank Jacks

30 secs

Day 2

Dive Bombers

8 reps

"A" Skips

6 reps

Dynamic Hamstring Stretch

8 reps

Double KB Push Press

10 reps

RPE 6

50 Meter Sprint

1 reps

Day 2

Prying Goblet Squat

8 reps

RPE 4

Plank Ups

6 reps

Dynamic Hamstring Stretch

8 reps

1.5 Stance Double KB Deadlift

8 reps

RPE 7

Incline KB Pushups

10 reps

RPE 7

Double KB Alternating Bent Over Rows

8 reps

RPE 7

Double KB Thrusters

8 reps

RPE 7

Farmer Carry March In Place

20 secs

Elbow Plank W/ Opposite Arm/Leg Raises

20 secs

Day 2

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Offset Pushups

10 reps

RPE 6

Double KB Alternating Overhead Press

8 reps

RPE 6

Renegade Rows

10 reps

RPE 6

Double KB Clean & Squat

10 reps

RPE 6

Farmer Carry March In Place

20 secs

Plank Jacks

30 secs

Day 2

Dive Bombers

8 reps

"A" Skips

6 reps

Dynamic Hamstring Stretch

8 reps

Double KB Push Press

10 reps

RPE 6

50 Meter Sprint

1 reps

Day 3

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Offset Pushups

8 reps

RPE 6

Double KB Alternating Overhead Press

6 reps

RPE 6

Renegade Rows

8 reps

RPE 6

Double KB Clean & Squat

8 reps

RPE 6

Farmer Carry March In Place

20 secs

Plank Jacks

30 secs

Day 3

Reverse Lunge with Rotation

8 reps

Eccentric Pushups

6 reps

Dynamic Hamstring Stretch

8 reps

KB Swings

10 reps

RPE 6

Goblet Squat

8 reps

RPE 6

KB Single Arm Push Press

10 reps

RPE 6

KB Rack Position Reverse Lunge

10 reps

RPE 6

Kettlebell Suitcase March

20 secs

High Plank Shoulder Taps

20 secs

Day 3

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Double KB Row

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

RPE 6

Double KB Clean

1 reps

2 reps

3 reps

4 reps

5 reps

6 reps

7 reps

8 reps

9 reps

10 reps

RPE 6

Day 3

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Offset Pushups

8 reps

RPE 7

Double KB Alternating Overhead Press

6 reps

RPE 7

Renegade Rows

8 reps

RPE 7

Double KB Clean & Squat

8 reps

RPE 7

Farmer Carry March In Place

20 secs

Mountain Climbers

30 secs

Day 3

Reverse Lunge with Rotation

8 reps

Eccentric Pushups

6 reps

Dynamic Hamstring Stretch

8 reps

Double Kettlebell Swings

10 reps

RPE 7

Double KB Front Squats

8 reps

RPE 7

KB Single Arm Strict Press

10 reps

RPE 7

KB Rack Position Reverse Lunge

10 reps

RPE 7

Kettlebell Suitcase March

20 secs

Single Arm Plank

20 secs

Day 3

Guided 5 Min Kettlebell Warmup

1 reps

RPE 4

Double KB Row

10 reps

9 reps

8 reps

7 reps

6 reps

5 reps

4 reps

3 reps

2 reps

1 reps

RPE 6

Double KB Clean

1 reps

2 reps

3 reps

4 reps

5 reps

6 reps

7 reps

8 reps

9 reps

10 reps

RPE 6

WHAT PEOPLE ARE SAYING(36 ratings)

Only ratings with written feedback are displayed here.

4.15 / 5

Boostcamp UserMan

4 days ago

3 weeks complete

4 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Good program for staying active with a limited schedule!

Emma M.Age 22, Woman

7 days ago

5 weeks complete

3 years of prior experience

As expected strength gains

Less than expected muscle gains

No modifications

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.

Show All Reviews