REBOOT: RELOADED WORKOUTS
💥 Total Body Dumbbell + Kettlebell Workouts
Strong. Focused. Intentional.
This is where the work happens. Not random workouts.
- Not guessing what to do.
- Not starting over.
This is your structured, progressive strength system designed to help you get stronger, leaner, more powerful, and more consistent over the next four weeks.
- Follow the structure.
- Trust the process.
- Show up consistently.
- Results will follow.
Your program is built around two physical pillars:
1️⃣ Strength Training (3–5x Per Week)
Each week you’ll complete between 3 and 5 structured strength workouts.
You choose your level:
- Minimum commitment → 3 workouts
- Optimal results → 4–5 workouts
Each workout is progressive, meaning we gradually increase the challenge over time to build real strength and visible change.
The goal is not to exhaust yourself.
The goal is to build strength week by week.
Focus on form.
Progress gradually.
Consistency beats intensity.
2️⃣ Japanese Walking Protocol (5 Days Per Week)
In addition to strength training, you’ll complete the Japanese Walking Technique five days per week.
This is not random cardio.
It’s a strategic conditioning method that alternates:
- 3 minutes brisk walking
- 3 minutes slower recovery pace (repeated x5)
This walking protocol supports your strength work, it doesn’t compete with it.
Protect these sessions.
They are part of the plan.
WORKOUT PROTOCOL:
Below You Will Find Your Weekly Workout.
This Workout Will Be Repeated 3-5 Days Per Week.
YOU CAN CHOOSE WHAT SUITS YOU BEST – CONSECUTIVE DAYS OR MIXING REST DAYS IN BETWEEN WORKOUT DAYS
*Never Go 2 Days Without Moving Your Body
WORKOUT REPETITION:
- Research shows that repetition of a training routine produces better results when it comes to muscle build.
- Total-body routines are superior to a one-muscle-per-week split for building muscle. All of the muscles investigated showed greater growth from a higher training frequency.
WORKOUT REPETITION PROTOCOL
- Day 1 : Learn
- Day 2: Improve On What You Have Learned
- Days 3 – 5: Push & Progress
THESE WORKOUTS SHOULD BE DONE USING YOUR HEAVIER WEIGHTS
RECOMMENDED KETTLEBELL: 8-10KG
READ THIS:
🚨 IMPORTANT 🚨
Kettlebell Swings Feature Throughout This Program To Increase Your Max VO2 Levels For Metabolic Conditioning.
Please ensure you have read the supporting material and have watched the tutorial BEFORE starting the program. Try and perfect your form without a kettlebell first.
WATCH THIS VIDEO BEFORE PROCEEDING:
WEEK 1:
WEEK 2:
WEEK 3:
WEEK 4:
BONUS WEEK 5!
AND…BONUS WEEK 6!
