Rock The Bells
4.32 (19 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 | Rebecca Rouse  |
| Level | Beginner, Novice |
| Equipment | Dumbbell Only |
| Time Per Workout | 45 minutes |
| Days Per Week | 3 days |
| Program Length | 6 weeks |
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Week 1
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | - |
| Eccentric Pushups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| KB Swings | 3 | 8 | @6 |
| Goblet Squat | 3 | 6 | @6 |
| KB Single Arm Push Press | 3 | 8 | @6 |
| KB Rack Position Reverse Lunge | 3 | 8 | @6 |
| Kettlebell Suitcase March | 4 | 20secs | - |
| High Plank Shoulder Taps | 4 | 20secs | - |
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Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Prying Goblet Squat | 2 | 8 | @4 |
| Plank Ups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| 1.5 Stance Double KB Deadlift | 3 | 8 | @6 |
| Double KB Alternating Bent Over Rows | 3 | 6 | @6 |
| Double KB Dead Stop Swings | 3 | 8 | @6 |
| Double KB Thrusters | 3 | 8 | @6 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Dynamic Side Plank | 4 | 20secs | - |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Offset Pushups | 3 | 8 | @6 |
| Double KB Alternating Overhead Press | 3 | 6 | @6 |
| Renegade Rows | 3 | 8 | @6 |
| Double KB Clean & Squat | 3 | 8 | @6 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Plank Jacks | 4 | 30secs | - |
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Week 2
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Prying Goblet Squat | 2 | 8 | @4 |
| Plank Ups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| 1.5 Stance Double KB Deadlift | 3 | 10 | @6 |
| Double KB Alternating Bent Over Rows | 3 | 10 | @6 |
| Double KB Dead Stop Swings | 3 | 10 | @6 |
| Double KB Thrusters | 3 | 10 | @6 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Dynamic Side Plank | 4 | 20secs | - |
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Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Offset Pushups | 3 | 10 | @6 |
| Double KB Alternating Overhead Press | 3 | 8 | @6 |
| Renegade Rows | 3 | 10 | @6 |
| Double KB Clean & Squat | 3 | 10 | @6 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Plank Jacks | 4 | 30secs | - |
| -- | |||
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Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | - |
| Eccentric Pushups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| KB Swings | 3 | 10 | @6 |
| Goblet Squat | 3 | 8 | @6 |
| KB Single Arm Push Press | 3 | 10 | @6 |
| KB Rack Position Reverse Lunge | 3 | 10 | @6 |
| Kettlebell Suitcase March | 4 | 20secs | - |
| High Plank Shoulder Taps | 4 | 20secs | - |
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Week 3 · Challenge Week
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Two Handed KB Swing | 1 | 10 | @6 |
| Two Handed KB Swing | 1 | 8 | @6 |
| Two Handed KB Swing | 1 | 6 | @6 |
| Two Handed KB Swing | 1 | 4 | @6 |
| Two Handed KB Swing | 1 | 2 | @6 |
| Goblet Squat | 1 | 10 | @6 |
| Goblet Squat | 1 | 8 | @6 |
| Goblet Squat | 1 | 6 | @6 |
| Goblet Squat | 1 | 4 | @6 |
| Goblet Squat | 1 | 2 | @6 |
| Elbow Plank | 1 | 90secs | - |
| 1 | 60secs | - | |
| 1 | 40secs | - | |
| 1 | 30secs | - | |
| 1 | 20secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Dive Bombers | 2 | 8 | - |
| "A" Skips | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| Double KB Push Press | 5 | 10 | @6 |
| 50 Meter Sprint | 5 | 1 | - |
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Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Double KB Row | 1 | 10 | @6 |
| Double KB Row | 1 | 9 | @6 |
| Double KB Row | 1 | 8 | @6 |
| Double KB Row | 1 | 7 | @6 |
| Double KB Row | 1 | 6 | @6 |
| Double KB Row | 1 | 5 | @6 |
| Double KB Row | 1 | 4 | @6 |
| Double KB Row | 1 | 3 | @6 |
| Double KB Row | 1 | 2 | @6 |
| Double KB Row | 1 | 1 | @6 |
| Double KB Clean | 1 | 1 | @6 |
| Double KB Clean | 1 | 2 | @6 |
| Double KB Clean | 1 | 3 | @6 |
| Double KB Clean | 1 | 4 | @6 |
| Double KB Clean | 1 | 5 | @6 |
| Double KB Clean | 1 | 6 | @6 |
| Double KB Clean | 1 | 7 | @6 |
| Double KB Clean | 1 | 8 | @6 |
| Double KB Clean | 1 | 9 | @6 |
| Double KB Clean | 1 | 10 | @6 |
Week 4
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | - |
| Eccentric Pushups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| Double KB Swings | 3 | 8 | @7 |
| Double KB Front Squats | 3 | 6 | @7 |
| KB Single Arm Strict Press | 3 | 8 | @7 |
| KB Rack Position Reverse Lunge | 3 | 8 | @7 |
| Kettlebell Suitcase March | 4 | 20secs | - |
| High Plank Shoulder Taps | 4 | 20secs | - |
| -- | |||
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| -- | |||
| -- | |||
| -- | |||
| -- | |||
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Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Prying Goblet Squat | 2 | 8 | @4 |
| Plank Ups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| 1.5 Stance Double KB Deadlift | 3 | 8 | @7 |
| Incline KB Pushups | 3 | 10 | @7 |
| Double KB Alternating Bent Over Rows | 3 | 8 | @7 |
| Double KB Thrusters | 3 | 8 | @7 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Elbow Plank W/ Opposite Arm/Leg Raises | 4 | 20secs | - |
Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Offset Pushups | 3 | 8 | @7 |
| Double KB Alternating Overhead Press | 3 | 6 | @7 |
| Renegade Rows | 3 | 8 | @7 |
| Double KB Clean & Squat | 3 | 8 | @7 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Mountain Climbers | 4 | 30secs | - |
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Week 5
Day 1
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Prying Goblet Squat | 2 | 8 | @4 |
| Plank Ups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| 1.5 Stance Double KB Deadlift | 3 | 10 | @7 |
| Incline KB Pushups | 3 | 12 | @7 |
| Double KB Alternating Bent Over Rows | 3 | 10 | @7 |
| Double KB Thrusters | 3 | 10 | @7 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Dynamic Side Plank | 4 | 20secs | - |
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
| -- | |||
Day 2
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Offset Pushups | 3 | 10 | @6 |
| Double KB Alternating Overhead Press | 3 | 8 | @6 |
| Renegade Rows | 3 | 10 | @6 |
| Double KB Clean & Squat | 3 | 10 | @6 |
| Farmer Carry March In Place | 4 | 20secs | - |
| Plank Jacks | 4 | 30secs | - |
| -- | |||
| -- | |||
Day 3
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Reverse Lunge with Rotation | 2 | 8 | - |
| Eccentric Pushups | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| Double Kettlebell Swings | 3 | 10 | @7 |
| Double KB Front Squats | 3 | 8 | @7 |
| KB Single Arm Strict Press | 3 | 10 | @7 |
| KB Rack Position Reverse Lunge | 3 | 10 | @7 |
| Kettlebell Suitcase March | 4 | 20secs | - |
| Single Arm Plank | 4 | 20secs | - |
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Week 6 · Challenge Week
Day 1
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Two Handed KB Swing | 1 | 10 | @6 |
| Two Handed KB Swing | 1 | 8 | @6 |
| Two Handed KB Swing | 1 | 6 | @6 |
| Two Handed KB Swing | 1 | 4 | @6 |
| Two Handed KB Swing | 1 | 2 | @6 |
| Goblet Squat | 1 | 10 | @6 |
| Goblet Squat | 1 | 8 | @6 |
| Goblet Squat | 1 | 6 | @6 |
| Goblet Squat | 1 | 4 | @6 |
| Goblet Squat | 1 | 2 | @6 |
| Elbow Plank | 1 | 90secs | - |
| 1 | 60secs | - | |
| 1 | 40secs | - | |
| 1 | 30secs | - | |
| 1 | 20secs | - |
Day 2
| Exercise | Sets | Reps | Intensity |
|---|---|---|---|
| Dive Bombers | 2 | 8 | - |
| "A" Skips | 2 | 6 | - |
| Dynamic Hamstring Stretch | 2 | 8 | - |
| Double KB Push Press | 5 | 10 | @6 |
| 50 Meter Sprint | 5 | 1 | - |
| -- | |||
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| -- | |||
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Day 3
| Exercise | Sets | Reps | RPE |
|---|---|---|---|
| Guided 5 Min Kettlebell Warmup | 1 | 1 | @4 |
| Double KB Row | 1 | 10 | @6 |
| Double KB Row | 1 | 9 | @6 |
| Double KB Row | 1 | 8 | @6 |
| Double KB Row | 1 | 7 | @6 |
| Double KB Row | 1 | 6 | @6 |
| Double KB Row | 1 | 5 | @6 |
| Double KB Row | 1 | 4 | @6 |
| Double KB Row | 1 | 3 | @6 |
| Double KB Row | 1 | 2 | @6 |
| Double KB Row | 1 | 1 | @6 |
| Double KB Clean | 1 | 1 | @6 |
| Double KB Clean | 1 | 2 | @6 |
| Double KB Clean | 1 | 3 | @6 |
| Double KB Clean | 1 | 4 | @6 |
| Double KB Clean | 1 | 5 | @6 |
| Double KB Clean | 1 | 6 | @6 |
| Double KB Clean | 1 | 7 | @6 |
| Double KB Clean | 1 | 8 | @6 |
| Double KB Clean | 1 | 9 | @6 |
| Double KB Clean | 1 | 10 | @6 |
What People Are Saying
4.3/5
Mathew S.Man, 32
4 weeks complete
15 years of prior experience
More than expected strength gains
As expected muscle gains
None modifications
Very fun and quick program, will be keeping this one saved
2 months ago
Alina G.Woman, 29
4 weeks complete
10 years of prior experience
As expected strength gains
Less than expected muscle gains
Marginal modifications
Good for beginners. Easy to follow. Sometimes repetitive but good for practicing if not as familiar with bells.
3 months ago
AnnaWoman, 34
4 weeks complete
2 years of prior experience
More than expected strength gains
As expected muscle gains
Marginal modifications
The program is fine, but I am sick of kettlebells at this point. Probably won't repeat it, but the results are undeniable.
3 months ago
J B.Woman, 32
4 weeks complete
As expected strength gains
Less than expected muscle gains
Marginal modifications
Love the workout, suoer easy to follow but some of the reps were a bit too hard for me soni modified it to better suit me. But I did notice that I am more stronger snd can lift heavier plus my forms on alot of the workouts are improved... definitely recommend 👌
4 months ago
EmilyWoman, 34
4 weeks complete
3 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
Perfect home gym workout. I only have two adjustable dumbbells and a jump rope so the ability to swap a lot of the exercises for dumbbell modifications was great. Pacing and RPE guidance was perfect for me.
4 months ago
Marina L.Woman, 38
2 weeks complete
13 years of prior experience
As expected strength gains
No modifications
Simple and effective!
6 months 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.
7 months 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!
7 months ago
Charmaine P.Woman, 36
5 weeks complete
2 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
I can't really compare this program to anything else , cause this was my first program . It was simple to follow . I liked it
8 months ago
Noemi A.Woman, 32
3 weeks complete
No modifications
It’s a good program to start with if you haven’t worked out on a whole.
8 months ago
Learn more about Rebecca Rouse's programs at semperstronger.com