Strength. Power. Speed.
Watching athletes perform at the top of their game is impressive and inspiring.
Their strength is admirable.
Their speed is incredible.
And their power is remarkable.
Is there a huge skill element in what they do?
Of course.
But what if you could experience athlete levels of strength, speed, and power from time friendly, enjoyable, and challenging workouts?
You may never be the strongest, fastest, or most powerful person in the world.
But you WILL become the strongest, fastest, and most powerful version of yourself.
You’ll grip increasingly heavier weights with confidence and certainty that you’re going to make it move exactly the way you want it to.
You’ll feel like a coiled spring before launching into jumps, sprints, throws, and swings.
And you’ll unleash never before seen levels of speed in your cardio sessions (or even playing pickup basketball with your buddies).
What you stand to gain from this program is a trifecta of progress.
Strength. Speed. Power.
They complement one another perfectly.
They empower you endlessly.
And you will never regret the day you decided Strength By The Bells was the program for you.
8-Week Program
This program is professionally designed and tested by Coaches Rebecca & Joel.
- Eight weeks of strength-focused kettlebell workouts that challenge you to smash your goals and become the strongest version of yourself.
- One power-focused workout to improve your speed and ability as you build your strength
- Varied training sessions with one light, medium, and heavy day each week to maximize your results through this tried, tested, and proven method of building super-strength
- An optional mobility workout to improve your range of motion and flexibility, focusing on your hips, shoulders, and thoracic spine so you can own every movement without feeling like something is going to go “pop.”
Mobile app and Web access
Take this program with you anywhere with the Semper Stronger app.
Once you purchase Strength By The Bells, you'll have full access to the app. View your workouts, watch the videos, and track your progress all in one place.
You also get the ability to track your health data with access to the Semper Stronger App, which connects to your wearable devices, like Apple Watch & Fitbit, and health apps like MyFitnessPal
Suggested modifications for exercises
Every exercise can be swapped out with more difficult exercises (progressions) or easier exercises (regressions).
With these modifications, the program is scalable for most fitness and experience levels.
Video demonstrations
Gain exclusive access to our videos. We'll demonstrate each exercise, so you don't have to search elsewhere.
Easy to follow demos to help you nail every exercise and ensure you keep your form on point as you get stronger and more capable with every workout.
This program is included with the Gold membership.
Testimonials
“I trust Rebecca and Joel in making incredible programs.
This is the third program I have done with Semper Stronger. Once again they have delivered a quality product. Many principles of strength training are incorporated into the program. Progressive overload, tempo, variation with specificity, adequate rest between sets. It’s all here. Excellent execution.”
Michael
Semper Stronger Member
“Each week I got stronger, better, and more confident with the kettlebells.
I learned how to use kettlebells from following one of Semper Stronger’s programs. Each week I got stronger, better, and more confident with the kettlebells. Since I finished that program, I had been looking forward to the new Semper Stronger kettlebell program. I got it as soon as I could. I’m only half way through it, and I’M LOVING IT!
The video demonstrations are awesome; the progressions are spot on; and the new app is so much better. Thanks for releasing quality programs, Semper Stronger.”
David
FAQ
How long do the workouts take?
The strength workouts are around 60 minutes, including a warm-up.
What equipment do I need?
You’ll need two sets of kettlebells, a lighter set and a heavier set. Offset loads can also work well if you don’t have two bells of the same size, so don’t worry.
Recommended bell sizes for men:
Heavier bells - 20-28kg/44-62lbs
Lighter bells - 12-20kg/35-53lbs
Recommended bell sizes for women:
Heavier bells - 16-24kg/35-53lbs
Lighter bells - 8-16kg/18-35lbs
You also have the option of using a pull-up bar for one of the workouts, however there is an alternative exercise if you don’t have a pull-up bar.
How many workouts are scheduled per week?
There are 3 workouts each week, with an optional 4th workout which focuses on building your power and speed.
Days 1-3 will be consistent week-over-week, but will rotate between light-medium-heavy loads. There will be gradual progressions every 2 weeks.
There’s also an optional mobility workout focused on hip, shoulder, and thoracic spine mobility, which you can slot in wherever you’d like.
How will I know when to progress?
There are gradual exercise progressions every week depending on the exercise, which gives you enough time to get comfortable with each exercise, weight, and rep count before moving onto the next.
How much weight should I use, and for how many reps?
There is a suggested rep range for each exercise, but there is no set weight for any of the loaded exercises. This will depend on your strength and ability.
You can log the weights you use on the app to track your progress week-over-week and build up at a pace that suits you.
Recommended bell sizes for men:
Heavier bells - 20-28kg/44-62lbs
Lighter bells - 12-20kg/35-53lbs
Recommended bell sizes for women:
Heavier bells - 16-24kg/35-53lbs
Lighter bells - 8-16kg/18-35lbs
Can I start anytime, or do I have to start on a specific day?
The program will start on the day of purchase.
What if I have an injury or limitation?
If you are currently experiencing any injuries or pain, it is recommended that you consult with a doctor or healthcare practitioner before beginning any exercise program.
How long will I have access to the program?
If you purchase the program as a one-off, you’ll be able to access it within the app for 4 months from the date of purchase.
If you’re a Semper Stronger member, you’ll have access for the duration of your membership.
I've got experience with kettlebells - will this be too easy for me?
Definitely not, this program is perfect for you.
It is designed for intermediate level kettlebell users due to the complexity of some exercises.
Experience with kettlebells is necessary to get the most out of this program.