Rock The Bells
1,114 athletes joined
Get Strong. Get Lean. Get After It.
4.17
(82 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
Week 1
Week 2
Week 3
Week 4
Week 5
Week 6
Day 1
1A
Reverse Lunge with Rotation
2
8
1B
Eccentric Pushups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
KB Swings
3
8
2B
Goblet Squat
3
6
3A
KB Single Arm Push Press
3
8
3B
KB Rack Position Reverse Lunge
3
8
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
1A
Prying Goblet Squat
2
8
1B
Plank Ups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
1.5 Stance Double KB Deadlift
3
10
2B
Double KB Alternating Bent Over Rows
3
10
3A
Double KB Dead Stop Swings
3
10
3B
Double KB Thrusters
3
10
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Two Handed KB Swing
1
1
1
1
1
10
8
6
4
2
2B
Goblet Squat
1
1
1
1
1
10
8
6
4
2
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 1
1A
Reverse Lunge with Rotation
2
8
1B
Eccentric Pushups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
Double KB Swings
3
8
2B
Double KB Front Squats
3
6
3A
KB Single Arm Strict Press
3
8
3B
KB Rack Position Reverse Lunge
3
8
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 1
1A
Prying Goblet Squat
2
8
1B
Plank Ups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
1.5 Stance Double KB Deadlift
3
10
2B
Incline KB Pushups
3
12
3A
Double KB Alternating Bent Over Rows
3
10
3B
Double KB Thrusters
3
10
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 1
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Two Handed KB Swing
1
1
1
1
1
10
8
6
4
2
2B
Goblet Squat
1
1
1
1
1
10
8
6
4
2
3
Elbow Plank
1
1
1
1
1
90 secs
60 secs
40 secs
30 secs
20 secs
Day 2
1A
Prying Goblet Squat
2
8
1B
Plank Ups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
1.5 Stance Double KB Deadlift
3
8
2B
Double KB Alternating Bent Over Rows
3
6
3A
Double KB Dead Stop Swings
3
8
3B
Double KB Thrusters
3
8
4
Farmer Carry March In Place
4
20 secs
5
Dynamic Side Plank
4
20 secs
Day 2
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Offset Pushups
3
10
2B
Double KB Alternating Overhead Press
3
8
3A
Renegade Rows
3
10
3B
Double KB Clean & Squat
3
10
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
1A
Dive Bombers
2
8
1B
"A" Skips
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
Double KB Push Press
5
10
2B
50 Meter Sprint
5
1
Day 2
1A
Prying Goblet Squat
2
8
1B
Plank Ups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
1.5 Stance Double KB Deadlift
3
8
2B
Incline KB Pushups
3
10
3A
Double KB Alternating Bent Over Rows
3
8
3B
Double KB Thrusters
3
8
4
Farmer Carry March In Place
4
20 secs
5
Elbow Plank W/ Opposite Arm/Leg Raises
4
20 secs
Day 2
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Offset Pushups
3
10
2B
Double KB Alternating Overhead Press
3
8
3A
Renegade Rows
3
10
3B
Double KB Clean & Squat
3
10
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 2
1A
Dive Bombers
2
8
1B
"A" Skips
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
Double KB Push Press
5
10
2B
50 Meter Sprint
5
1
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Offset Pushups
3
8
2B
Double KB Alternating Overhead Press
3
6
3A
Renegade Rows
3
8
3B
Double KB Clean & Squat
3
8
4
Farmer Carry March In Place
4
20 secs
5
Plank Jacks
4
30 secs
Day 3
1A
Reverse Lunge with Rotation
2
8
1B
Eccentric Pushups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
KB Swings
3
10
2B
Goblet Squat
3
8
3A
KB Single Arm Push Press
3
10
3B
KB Rack Position Reverse Lunge
3
10
4
Kettlebell Suitcase March
4
20 secs
5
High Plank Shoulder Taps
4
20 secs
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Double KB Row
1
1
1
1
1
1
1
1
1
1
10
9
8
7
6
5
4
3
2
1
2B
Double KB Clean
1
1
1
1
1
1
1
1
1
1
1
2
3
4
5
6
7
8
9
10
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Offset Pushups
3
8
2B
Double KB Alternating Overhead Press
3
6
3A
Renegade Rows
3
8
3B
Double KB Clean & Squat
3
8
4
Farmer Carry March In Place
4
20 secs
5
Mountain Climbers
4
30 secs
Day 3
1A
Reverse Lunge with Rotation
2
8
1B
Eccentric Pushups
2
6
1C
Dynamic Hamstring Stretch
2
8
2A
Double Kettlebell Swings
3
10
2B
Double KB Front Squats
3
8
3A
KB Single Arm Strict Press
3
10
3B
KB Rack Position Reverse Lunge
3
10
4
Kettlebell Suitcase March
4
20 secs
5
Single Arm Plank
4
20 secs
Day 3
1
Guided 5 Min Kettlebell Warmup
1
1
2A
Double KB Row
1
1
1
1
1
1
1
1
1
1
10
9
8
7
6
5
4
3
2
1
2B
Double KB Clean
1
1
1
1
1
1
1
1
1
1
1
2
3
4
5
6
7
8
9
10
What People Are Saying(82 ratings)
Only ratings with written feedback are displayed here.
4.17/Â 5
A.C.Man
24 days ago
My favorite aspect was the focus on the staple movements. I did get bored by the end, but there was at least some variety. The test weeks weren't for me, but others might dig them.
The program structure made sense, but I almost always added volume. I can't do dual bell swings & cleans yet, so I swapped them out for singles. I thought there was too much doubles work for a beginner program.
Those caveats in mind, I'd recommend it, especially w/ a 4th day for accessory/isolation work on the side.
Kelly T.Age 39, Woman
a month ago
Would have liked a touch more variety, but overall great and a fun way to work with kettlebells.