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Reboot Reloaded
Week 1 Workout
A complete strength & conditioning session from one of Pepper Hustle's most popular 4-week challenges — yours to try, completely free.
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Before You Start
What You're Getting Into
This is Week 1 of the full Reboot: Strength, Reloaded 4-week challenge — a programme designed specifically for women who want to build real strength, boost their metabolism, and feel energised without spending hours in the gym.
Repeat this workout 3–5 times during Week 1, progressing each session:
Week 1 Schedule
Day 1
Learn — focus on form and getting familiar with each movement
Day 2
Improve — build on what you learned, increase confidence
Days 3–5
Push & Progress — increase weight where you can, challenge yourself
Equipment Needed
Heavy Dumbbells
1 Pair
1 Pair
Light Dumbbells
1 Pair
1 Pair
Kettlebell
8–10kg
8–10kg
⚠ Important — Read Before Starting
Kettlebell Swings feature throughout this programme to increase your VO2 max and metabolic conditioning. Please watch the Kettlebell Swing Tutorial and practise the form without weight first.
Can't do kettlebell swings? Click here for alternatives →
Workout Breakdown
How It's Structured
Section 1
Active Warmup
3 minutes · 45s on / 15s rest
Butt Kicks · Lateral Lunges · Arm Circles
Butt Kicks · Lateral Lunges · Arm Circles
Section 2
Strength Focus
5 minutes · 45s on / 15s rest
Heavy Dumbbells · 1 Set
Heavy Dumbbells · 1 Set
Section 3
Strength & Conditioning
10 minutes · 45s on / 15s rest
Heavy DBs + Kettlebell Swings
Heavy DBs + Kettlebell Swings
Section 4
Steady State Cardio
4 minutes · 45s on / 15s rest
Light Weights · Continuous Movement
Light Weights · Continuous Movement
Round 1
Strength Focus
45s on · 15s rest · 1 set · Heavy DBs
1
Push Press — Shoulders · Triceps · Core · Quads
▾
- Hold dumbbells at shoulder height, elbows slightly forward, feet shoulder-width, core tight.
- Quick shallow knee dip — torso stays upright, heels flat.
- Drive through heels explosively, use momentum to press dumbbells overhead.
- Lower under control back to shoulders. Repeat.
💡 Let your legs start the movement — your arms just finish it.
2
Suitcase Deadlift — Glutes · Hamstrings · Core · Grip
▾
- Dumbbell beside one foot. Hinge at hips, slight knee bend, grab with one hand.
- Chest tall, shoulders level, back flat, core braced.
- Drive through heels, hips forward to stand. Keep weight close to body.
- Squeeze glutes at top. Lower under control. Switch hands after reps.
💡 Resist the urge to tilt — keep shoulders level throughout.
3
Sumo Squat — Glutes · Inner Thighs · Quads · Core
▾
- Feet wider than shoulder-width, toes turned out. Dumbbells in front-rack position.
- Push hips back, knees tracking over toes as you lower. Heels flat.
- Lower until thighs are parallel (or as far as mobility allows).
- Drive through heels to stand. Squeeze glutes at the top.
💡 Don't let knees collapse inward — push them out over your toes.
4
Oblique Drops — Obliques · Deep Core · Lower Back
▾
- Stand tall, dumbbell in each hand at your sides, arms straight.
- Brace core. Slowly lower one dumbbell toward your knee — bend only at the waist.
- Feel the stretch on the opposite side. Contract obliques to return to centre.
- Alternate sides in a smooth, controlled motion.
💡 Move directly sideways — no twisting or forward lean.
5
Hammer Curls — Biceps · Brachialis · Forearms
▾
- Dumbbells at your sides, palms facing inward (neutral grip).
- Shoulders down, chest up, core braced. Bend elbows — don't rotate wrists.
- Curl to shoulder height, brief squeeze at top.
- Lower slowly until arms are fully extended. No swinging.
💡 Keep your torso still — all the work comes from your arms.
Round 2
Strength & Conditioning
45s on · 15s rest · 1 set · Heavy DBs + KB
🔄
Round 1 Exercises + Kettlebell Swings — Alternate KB Swings between each exercise
▾
Kettlebell Swings — every alternating exercise:
- Feet slightly wider than hip-width, KB a foot in front. Hinge at hips, flat back.
- Grab KB with both hands. Core engaged.
- Drive hips forward explosively — swing KB to shoulder height. Power from hips, not arms.
- Let KB swing back naturally as you hinge. Repeat.
💡 This is a hip hinge, not a squat. The power comes entirely from your hips.
Round 3
Steady State Cardio
45s on · 15s off · 2 sets · Light Weights
A
'V' Jumps — Full Body · Cardio
▾
Light dumbbells, continuous movement. V-shaped jumps — feet together on landing, out wide on jump. Keep core braced throughout.
B
Box Jumps — Quads · Glutes · Power
▾
Light dumbbells, continuous movement. Jump onto a step or low surface, step down with control. Modify to step-ups if needed.
Want Weeks 2, 3 & 4?
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