Rock The Bells

by Rebecca Rouse

1,388 athletes joined

Get Strong. Get Lean. Get After It.

4.17

(32 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

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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(32 ratings)

Only ratings with written feedback are displayed here.

4.17 / 5

Trish H.Age 39, Woman

2 months ago

5 weeks complete

1 year of prior experience

More than expected strength gains

More than expected muscle gains

Marginal modifications

Great program tailored to my needs with regards equipment and time! Second program and seeing results in legs, arms, back strength and small noticed in abdomen

Ching-Yen C.Man

3 months ago

3 weeks complete

5 years of prior experience

As expected strength gains

As expected muscle gains

Marginal modifications

Functional strength. Light equipment needs. Giid for core strength. Good for me getting back into strength training after years away. Recommended for the athlete who wants to introduce weight training and injury prevention into their routine.

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