Rock The Bells

Free4.27 (11 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
Beginner, Novice
Dumbbell Only
45 minutes
3 days
6 weeks
What People Are Saying
Yuruan G. Man, 44
3 weeks complete
More than expected strength gains
As expected muscle gains
None modifications
12 hours ago
Mary Kate D. Woman, 31
6 weeks complete
7 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
Great workout program for kettlebell beginners! My husband and I loved doing this program together.
6 days ago
Joel H. Man, 44
3 weeks complete
15 years of prior experience
As expected strength gains
As expected muscle gains
None modifications
10 days ago
Angie C. Woman, 26
3 weeks complete
As expected strength gains
As expected muscle gains
Significant modifications
Hurt my back with some stuff
13 days ago
Ash W. Man, 36
2 weeks complete
1 year of prior experience
No modifications
13 days ago
Ryan D. Man, 30
3 weeks complete
No modifications
24 days ago
Amanda P. Woman, 32
3 weeks complete
Marginal modifications
a month ago
Ana C. Woman, 27
6 weeks complete
1 year of prior experience
Less than expected strength gains
As expected muscle gains
Marginal modifications
Great workout. Loose 5 kg from the beginning of the workout (together with some diet changings)
2 months ago
Abhi S. Man, 30
3 weeks complete
No modifications
2 months ago
Evan C. Man, 31
3 weeks complete
14 years of prior experience
No strength gains
No muscle gains
Marginal modifications
It’s a great mobility and sweat trap exercise. I would like to see more leg focus workouts included with the full body workouts.
3 months 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
-