THE ULTIMATE REBOOT
WEEK 1 WORKOUT

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 DUMBELLS – 1 PAIR

KETTLEBELL – 8-10kg | 17.5-22lbs

WORKOUT STRUCTURE:

SECTION 1: 3 Minute Active Warmup

SECTION 2: 10 Minute Strength Session

SECTION 3: 4 Minute Steady State Plyo

SECTION 4: 8 Minute Steady State HIIT – Kettlebell Swings

🚨 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
DUMBBELL WEIGHT TRACKER

WEEK 1 WORKOUT VIDEO

BACKUP HERE

GYM / WRITTEN EDITION

SECTION 1: 3 Minute Active Warmup

45 sec on 15 sec rest x 1 Set

 
  • BODYWEIGHT

Ex1: Air Squats

Ex2: Reverse Lunges

Ex3: Swift Cross Crunch

SECTION 2: 10 Minute STRENGTH

45 sec on 15 sec rest x 2 Sets

 
  • 1 x HEAVY SET DUMBBELLS

Ex1: Goblet Squats

Ex2: RDL To Upright Row

Ex3: Suitcase Squats

Ex4: Reverse Lunge To Arch Curl

Ex5: Dumbbell Push Jerk

SECTION 3: 4 Minute STEADY STATE PLYO

45 Sec on 15 Sec rest x 2 Sets

 

  • BODYWEIGHT

EX1: Skaters

Ex2: Soft Jump Squats 

SECTION 4: 8 Minute STEADY STATE HIIT

2 Minutes On 1 Minute Sec rest x 3 Sets

 

  • KETTLEBELL 

EX1: Kettlebell Swings 

SECTION 1: 3 MINUTE ACTIVE WARMUP

45 Seconds On – 15 Seconds Rest – 1 Set

EX1: Air Squats

  1. Stand shoulder-width with toes slightly out.

  2. Keep chest up and core tight. Push hips back and bend knees as if sitting into a chair.

  3. Lower until thighs are parallel (or as low as you can).

  4. Keep heels flat and knees tracking over toes. Stand back up through your heels and squeeze glutes at the top.

     

    Avoid: knees caving in, heels lifting, rounding your back, leaning too far forward.

    💡 Tips: Chest up, eyes forward, move with control, inhale down and exhale up.

EX2: Alternating Reverse Lunge

  1. Stand tall with feet hip-width apart and core tight.

  2. Step one foot back and lower until both knees are bent at 90 degrees.

  3. Keep front knee over ankle and back knee close to the ground.

  4. Push through the front heel to return to standing, then switch legs.

     

Avoid: leaning forward, front knee pushing past toes, back heel lifting sideways, or losing balance.

 

💡 Tips: Keep chest up, step straight back, control the movement, inhale as you lower and exhale as you rise.

Ex3: Swift Cross Crunch 

  1. Stand tall with feet hip-width apart and hands behind your head.

  2. Bring one knee up toward the opposite elbow as you twist your torso.

  3. Return to standing and repeat on the other side, alternating sides with control.

 

Avoid: pulling on your neck, rounding your shoulders, rushing the movement, or losing balance.

 

💡 Tips: Keep your core tight, lift knees high, twist from your torso not just your arms, move steadily, exhale as knee and elbow meet.

SECTION 2: 10 MINUTE STRENGTH

45 Seconds On – 15 Seconds Rest – 1 Set

EQUIPMENT: 1 x Heavy Set Dumbbells

Ex1: GOBLET SQUAT

  • Hold a dumbbell close to your chest with both hands.

  • Stand with feet wider than shoulder-width and toes turned slightly out.

  • Keep chest tall and core braced. Push hips back and bend knees to lower until thighs are parallel or as low as comfortable.

  • Press through heels to stand back up, squeezing glutes at the top.

 

Avoid: letting knees cave inward, leaning forward, dropping the dumbbell away from your chest, or lifting heels.

 

💡 Tips: Keep the dumbbell tight to your chest, drive knees out in line with toes, move slowly with control, inhale as you lower and exhale as you rise.

Ex2: RDL TO UPRIGHT ROW

  1. Hold a dumbbell in each hand in front of your thighs.

  2. Stand with feet hip-width apart, knees slightly bent, and core tight.

  3. Hinge at the hips by pushing your bum backwards, lowering the dumbbells down the front of your legs while keeping your back flat.

  4. Stand tall by driving hips forward.

  5. From standing, pull the dumbbells up along your body to chest height, elbows leading high, then lower back down and repeat.

     

Avoid: rounding your back, locking out your knees, jerking the weights, or pulling with your wrists instead of your elbows.

💡 Tips: Keep weights close to your body, push hips back not down, move slowly and with control, exhale as you lift and inhale as you lower.

Ex3: SUITCASE SQUAT 

  1. Hold a dumbbell in each hand at your sides like you’re carrying two suitcases.

  2. Stand with feet about shoulder-width apart, chest tall, and core braced.

  3. Push hips back and bend knees to lower into a squat until thighs are parallel (or as low as comfortable).

  4. Keep arms straight and dumbbells close to your sides.

  5. Pause for a moment at the bottom.

  6. Propel yourself by pushing swiftly through your heels to return to standing.

 

Avoid: letting dumbbells swing forward, rounding your back, knees caving inward, or lifting your heels.

 

💡 Tips: Keep chest up, drive knees out in line with toes, control the movement, inhale as you lower and exhale as you rise.

Ex4: ALT REVERSE LUNGE TO ARCH CURL

  1. Hold a dumbbell in each hand at your sides.

  2. Step one foot back into a reverse lunge, keeping front knee over ankle and back knee close to the ground.

  3. As you return to standing, perform an arch curl by bending elbows and bringing dumbbells toward shoulders while slightly leaning back, then lower back down.

  4. Alternate legs for the next lunge.

 

Avoid: leaning forward during the lunge, letting knees push past toes, jerking the dumbbells, or using momentum instead of controlled movement.

 

💡 Tips: Keep chest tall, core engaged, move slowly and with control, step straight back, exhale as you lift during the curl and inhale as you lower during the lunge.

Ex5: DUMBBELL JERK PUSH

  1. Hold a dumbbell in each hand at shoulder height, palms facing forward, elbows slightly in front of the body.

  2. Stand with feet hip-width apart and core engaged.

  3. Slightly bend your knees and then explosively extend your legs while pressing the dumbbells overhead until arms are fully extended.

  4. Lower the dumbbells back to shoulder height with control and repeat.

 

Avoid: arching your lower back excessively, locking knees too hard, flaring elbows out, or using momentum from the arms alone instead of your legs.

 

💡 Tips: Use leg drive to help press, keep core tight, move smoothly, exhale as you press up and inhale as you lower.

SECTION 3: 4 MINUTE STEADY STATE PLYO

45 Seconds On – 15 Seconds Rest – 2 Sets

EQUIPMENT: Bodyweight

Ex1: Skaters

  1. Stand tall with feet hip-width apart and arms slightly out in front for balance.

  2. Jump or step laterally to one side, landing softly on the lead leg while keeping the other leg behind you and off the ground.

  3. Swing your arms naturally to help balance, staying high on your toes and keeping your chest upright.

  4. Push off the landing leg to move to the other side, alternating side to side.

 

Avoid: letting your chest drop, landing flat-footed, leaning forward, or collapsing your hips.

 

💡 Tips: Stay light on your toes, engage your core, swing arms for momentum, move smoothly, and keep your chest tall throughout.

Ex2: Gentle Squat Jumps

  1. Stand with feet shoulder-width apart, chest tall, and core engaged.

  2. Lower into a squat by pushing hips back and bending knees until thighs are at least parallel to the ground.

  3. From the squat, gently jump upward, landing softly back into the squat position.

  4. Keep weight in your heels and knees in line with your toes throughout.

 

Avoid: landing flat-footed or on toes only, letting knees cave inward, rounding your back, or using momentum instead of controlled movement.

 

💡 Tips: Keep chest up, move softly and with control, engage your core, inhale as you lower, exhale as you jump.

SECTION 4: 8 MINUTE STEADY STATE HIIT

2 Minutes On – 1 Minute Rest – 3 Sets

EQUIPMENT: Kettlebell

Ex1: 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.