REBOOT: Strength, Reloaded WEEK 1

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REPEAT THIS WORKOUT 3-5 DAYS DURING WEEK 1

 

  • Day 1 : Learn
  • Day 2: Improve On What You Have Learned
  • Days 3 – 5: Push & Progress
 

EQUIPMENT NEEDED:

HEAVY DUMBBELLS – 1 PAIR

LIGHT DUMBBELLS – 1 PAIR

KETTLEBELL – 8-10kg | 17.5-22lbs

WORKOUT STRUCTURE:

SECTION 1: 3 Minute Active Warmup

SECTION 2: 5 Minute Strength Session

SECTION 3: 10 Minute Strength & Conditioning

SECTION 4: 4 Minute Steady State Cardio

WEEK 1 WORKOUT VIDEO

DUMBBELL WEIGHT TRACKER

🚨 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:

KETTLEBELL SWING TUTORIAL

If you cannot do kettlebell swings choose anything from the list here and work for 120 sec rest for 60 sec x 3 sets

KETTLEBELL SWING ALTERNATIVES

GYM / WRITTEN EDITION

 3 Minute Active Warmup

45 sec on 15 sec rest x 1 Set

Ex1: Butt Kicks

Ex2: Lateral Lunges

Ex3: Arm Circles

ROUND 1: STRENGTH FOCUS

45 sec on 15 sec rest x 1 Sets

  • 1 x HEAVY SET DUMBBELLS

Ex1: PUSH PRESS

Ex2: SUITCASE DEADLIFT

Ex3: SUMO SQUAT

Ex4: OBLIQUE DROPS

Ex5: HAMMER CURLS

ROUND 2:  STRENGTH & CONDITIONING

45 Sec on 15 Sec rest x 1 Sets

  • 1 x HEAVY SET DUMBBELLS
  • 1 x KETTLEBELL 

 Repeat Exercises From Round 1 with KB Swings alternating between.

ROUND 3: STEADY STATE CARDIO

45sec on 15 sec off x 2 set

  • LIGHT WEIGHTS – CONTINUOUS MOVEMENT

Ex1: ‘V’ Jumps

Ex2: Box Jumps

3 MINUTE ACTIVE WARMUP

45 Seconds On – 15 Seconds Rest – 1 Set

  • Butt Kicks
  • Lateral Lunges
  • Arm Circles

ROUND 1: STRENGTH

45 Seconds On – 15 Seconds Rest – 1 Set

EQUIPMENT: 1 x Heavy Set Dumbbells

Ex1: PUSH PRESS

Muscles worked: shoulders (mainly the front and side delts), triceps, upper chest, core, glutes, and quads. 

  1. Hold two dumbbells at shoulder height with palms slightly facing inward, elbows slightly in front of your body, feet shoulder-width apart, chest tall, and core tight.
  2. Dip by bending your knees a few inches while keeping your torso upright and heels flat, making it a quick shallow dip rather than a squat.
  3. Immediately drive through your heels to extend your legs powerfully and use that momentum to press the dumbbells overhead until your arms are fully straight and biceps are near your ears.
  4. Lower the dumbbells back to your shoulders under control and repeat.
  5. Keep the dip quick, use your legs to start the movement and your arms to finish it, avoid leaning back or turning it into a squat, and control the weights on the way down to protect your shoulders.

Ex2: Suitcase Deadlift

Muscles worked: glutes, hamstrings, quads, core (especially the obliques), lower back, upper back, and grip. 

  1. Place a dumbbell or kettlebell on the floor beside one foot, stand with feet about hip-width apart, and hinge at your hips while bending your knees slightly to grab the weight with one hand.

  2. Keep your chest tall, shoulders level, back flat, and core braced so your torso does not lean toward the weight.

  3. Push through your heels and drive your hips forward to stand up tall, keeping the weight close to your body and resisting the urge to tilt sideways.

  4. At the top, squeeze your glutes and keep your shoulders even, then lower the weight back to the floor with control by hinging at the hips first and then bending the knees.

  5. Keep the movement slow and controlled, avoid rounding your back or leaning to one side, and switch hands after completing your reps.

Ex3: SUMO SQUAT

Muscles worked: glutes, inner thighs (adductors), quads, hamstrings, core, and upper back. 

  1. Stand with your feet wider than shoulder-width apart and toes slightly turned out, holding two dumbbells at shoulder height in a front-rack position with elbows slightly lifted and core braced.

  2. Keep your chest tall and back neutral as you push your hips back and bend your knees, tracking them out over your toes as you lower into a deep squat.

  3. Go down until your thighs are at least parallel to the floor or as low as your mobility allows while keeping your heels flat and torso upright.

  4. Drive through your heels and midfoot to stand back up, squeezing your glutes at the top and keeping the dumbbells stable at your shoulders.

  5. Avoid letting your knees collapse inward, rounding your back, or leaning too far forward, and control the movement on the way down to maintain tension and protect your joints.

Ex4: OBLIQUE DROPS

Muscles worked: the obliques, deep core muscles (transverse abdominis), lower back stabilizers, and grip. 

  1. Stand tall with feet about hip-width apart holding a dumbbell in each hand at your sides with arms straight and shoulders pulled slightly back.

  2. Brace your core and keep your chest upright as you slowly lower one dumbbell toward the side of your knee by bending only at the waist, keeping your hips level and avoiding any forward or backward lean.

  3. Move in a controlled range until you feel a stretch along the opposite side of your torso, then contract your obliques to return to the center. Without pausing too long, lower to the opposite side and continue alternating in a smooth, controlled motion.

  4. Keep the movement strict and slow, avoid swinging the weights or twisting your torso, and focus on bending directly sideways rather than turning the shoulders.

Ex5: HAMMER CURLS

Muscles worked: the biceps (especially the long head), brachialis, brachioradialis, and forearms. 

  1. Stand tall with feet about hip-width apart holding a dumbbell in each hand at your sides with palms facing inward in a neutral grip.

  2. Keep your shoulders down, chest up, and core braced as you bend your elbows to curl the dumbbells upward without rotating your wrists, keeping your elbows close to your torso.

  3. Lift until the dumbbells reach about shoulder height and squeeze your biceps briefly at the top.

  4. Lower the weights back down slowly and under control until your arms are fully extended, maintaining tension and avoiding swinging.

  5. Keep your torso still, avoid leaning back or using momentum, and focus on controlled reps to maximize muscle engagement and protect your elbows.

ROUND 2: STRENGTH & CONDITIONING

45 Seconds On – 15 Seconds Rest – 1 Sets

EQUIPMENT: HEAVY DUMBBELLS & KETTLEBELL

ROUND 2 IS A REPETITION ON ROUND 1 WITH THE ADDITION OF KETTLEBELL SWINGS AS EVERY ALTERNATING EXERCISE.

EVERY 2ND EXERCISE IN THE SET : Kettlebell Swings

  1. Stand with feet slightly wider than hip-width apart, toes slightly turned out, and the kettlebell a foot in front of you.

  2. Hinge at the hips by pushing your hips back, keeping a flat back and soft knees, and grab the kettlebell with both hands.

  3. Engage your core and drive your hips forward explosively to swing the kettlebell up to shoulder height, letting momentum come from your hips, not your arms.

  4. Allow the kettlebell to swing back down naturally as you hinge again, keeping the back flat and knees slightly bent.

 

Avoid rounding your back, squatting instead of hinging, overextending your lower back, or swinging with your arms. Keep your gaze forward, not down.

 

💡 Tips: Focus on hip power, maintain a neutral spine, squeeze glutes at the top, keep core tight, exhale during the swing up, and inhale as the kettlebell comes down. Start with a lighter weight to master form before increasing load.

ROUND 3: STEADY STATE CARDIO

45 Seconds On – 15 Seconds Rest – 2 Sets

Ex1: V Jumps

Muscles worked: the glutes, quads, hamstrings, calves, hip flexors, core, and help improve coordination and explosive power. 

  1. Start in an athletic stance with feet about shoulder-width apart, knees slightly bent, chest up, and arms back.

  2. Dip your hips slightly while swinging your arms behind you, then explosively drive your arms forward and jump out and forward, landing softly on both feet with knees bent and hips back to absorb the impact.

  3. Keep your chest upright and knees tracking over your toes as you stick the landing.

  4. After stabilizing, quickly shuffle backward with short, controlled steps to return to your starting position, staying low and balanced.

  5. Reset and repeat.

  6. Focus on explosive takeoff, soft controlled landings, and maintaining good posture throughout, avoiding stiff-legged landings or letting your knees collapse inward.

Ex2: Box Jumps

Muscles worked: the glutes, quads, hamstrings, calves, hip flexors, and core while improving agility, coordination, and explosive power. 

  1. Imagine a square on the floor with four clear corners and start standing on one corner in an athletic stance with feet about shoulder-width apart, knees slightly bent, chest up, and core braced.

  2. Dip your hips slightly and swing your arms back, then explosively jump forward across the square to the opposite corner, landing softly on both feet with knees bent and hips back to absorb impact.

  3. Stabilize briefly, then immediately jump right to the next corner, continuing to move corner to corner in a controlled pattern around the square.

  4. Jumping back and then left to complete the box.

  5. Keep your landings quiet and balanced, maintain an upright chest, and ensure your knees track over your toes.

  6. Avoid stiff-legged landings, letting your knees cave inward, or rushing so fast that you lose control, and focus on quick but controlled, explosive movements with solid balance at each corner.