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