THE ULTIMATE REBOOT
WEEK 3 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

You may wish to have 2 options available to go slightly lighter on the Arnold pres.

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 3 WORKOUT VIDEO

BACKUP HERE

GYM / WRITTEN EDITION

SECTION 1: 3 Minute Active Warmup

45 sec on 15 sec rest x 1 Set

 
  • BODYWEIGHT

Ex1: Arm Pump Press

Ex2: High Knee Steps

Ex3: Reverse Lunges

SECTION 2: 10 Minute STRENGTH

45 sec on 15 sec rest x 2 Sets

 
  • 1 x HEAVY SET DUMBBELLS

Ex1: DB Lateral Lunge

Ex2: Curl To Arnold Press

Ex3: Static Lunge – Right

Ex4: Static Lunge – Left

Ex5: Oblique Drops

SECTION 3: 4 Minute STEADY STATE PLYO

45 Sec on 15 Sec rest x 2 Sets

  • BODYWEIGHT

EX1: Double Pulse Jump Squats

Ex2: Heisman Jumps 

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: Arm Pump Press

  1. Start by standing with your feet hip distance apart
  2. Raise your arms above your head and pull fists down to shoulders
  3. Next begin with a gentle march and then extend arms out to 45* and back whilst maintaining a march
  4. As you get into the flow you can increase the momentum 
  5. Continue to do this for the duration

EX2: High Knee Steps

Setup:

Stand tall, feet hip-width apart, arms bent at 90°.

Movement:

Lift one knee high toward chest while driving opposite arm up (like running).

Quickly switch legs, stepping rhythmically.

Keep torso upright, moving at a brisk pace.

Cues & Tips:

Pump arms in sync with legs.

Drive knees toward hip height or higher.

Land lightly on the balls of your feet.

Think “tall posture, fast knees.”

Common Mistakes to Avoid:

Slouching forward.

Shuffling feet without true knee drive.

Landing flat-footed or heavy.

Ex3: Alternating Reverse Lunge

Setup:

Stand with feet hip-width apart, dumbbells at sides or hands on hips.

Movement:

Step one foot back, landing on the ball of the foot.

Bend both knees to lower into a lunge, front thigh parallel to floor.

Push through the front heel to return to standing.

Repeat on the other side.

Cues & Tips:

Keep chest tall and core braced.

Step back far enough so the front knee doesn’t shoot past toes.

Push strongly through the front heel to rise.

Think “step back, drop down, drive up.”

Common Mistakes to Avoid:

Leaning forward at the waist.

Allowing the front knee to cave inward.

Taking too short a step back (leads to pressure on the knee).

Slamming the back knee into the floor.

SECTION 2: 10 MINUTE STRENGTH

45 Seconds On – 15 Seconds Rest – 1 Set

EQUIPMENT: 1 x Heavy Set Dumbbells

Ex1: Dumbbell Lateral Lunge

Setup:

Stand with feet wider than shoulder-width apart, toes slightly turned out.

Hold a dumbbell in each hand in front of your thighs (palms facing in).

Movement:

Bend one knee and shift your weight into that side while keeping the other leg straight.

Keep chest tall, shoulders back, and core engaged.

Push through the bent leg to return to center (sumo stance).

Repeat to the same side or alternate.

Cues & Tips:

Think “sit your hips back” instead of just bending the knee.

Keep knees tracking in line with toes.

Maintain a proud chest (don’t collapse forward).

Brace your core to protect your lower back.

Ex2: Curl To Arnold Press

Setup:

Stand with feet hip-width apart, dumbbells at your sides, palms facing in.

Movement:

Perform a bicep curl, bringing dumbbells up toward shoulders.

Rotate wrists so palms face you.

Press dumbbells overhead, rotating palms forward at the top (Arnold press).

Lower back down with control, reversing the rotation, and return to starting position.

Cues & Tips:

Keep elbows close to ribs during the curl.

Don’t let your lower back arch—brace your abs and squeeze glutes.

Move with control, don’t swing the dumbbells.

Think “smooth curl, rotate, press tall.”

Ex3: Static Lunge – Right

Setup:

Step your right foot forward into a split stance, left foot back on toes.

Hold a dumbbell in each hand at your sides.

Movement:

Bend both knees to lower into a lunge, keeping chest tall and core engaged.

Push through your front heel to rise, keeping feet in place (static stance).

Repeat reps on the right side before switching legs.

Cues & Tips:

Front knee stays stacked over ankle, not pushed too far forward.

Keep back heel lifted and back leg strong.

Engage glutes and drive through the front heel.

Imagine “dropping straight down like an elevator, not forward like an escalator.”

Ex4: Static Lunge – Left

  1. As Above – Opposite Side

Ex5: Oblique Drops

Setup:

Stand tall with feet hip-width apart.

Hold a dumbbell in each hand at your sides, palms facing in.

Movement:

Brace your core and slowly lower one dumbbell down the side of your thigh, keeping torso square and hips level.

Use your obliques to pull your torso back upright.

Repeat to the opposite side.

Cues & Tips:

Don’t lean forward or twist—pure side bend only.

Move with control, avoid “bouncing” at the bottom.

Keep shoulders stacked and chest proud.

Think “long spine, ribs pulled in, crunch from the side.”

SECTION 3: 4 MINUTE STEADY STATE PLYO

45 Seconds On – 15 Seconds Rest – 2 Sets

EQUIPMENT: Bodyweight

Ex1: Double Pulse Jump Squat

Setup:

Stand with feet shoulder-width apart.

Keep chest lifted, core braced, and arms in front of you for balance.

Movement:

Lower into a squat (hips back, chest up).

Pulse twice at the bottom (small up-and-down movements, staying low).

After the second pulse, explode upward into a jump, driving through heels.

Land softly, rolling through toes to heels, and go straight back into the squat.

Cues & Tips:

Think “hips back, chest tall, weight in heels.”

Land like a ninja — quiet and controlled.

Use arms for rhythm (swing them on the jump for power).

Keep knees tracking over toes.

Common Mistakes to Avoid:

Letting knees cave inward.

Landing stiff-legged (joints locked).

Collapsing chest forward.

Rushing the pulses (make them distinct).

Ex2: Heisman Jumps

Setup:

Stand tall with feet together, core braced, arms bent in running position.

Movement:

Jump laterally to the right, landing on your right foot.

Drive your left knee up toward chest as if sprinting in place (hold briefly in balance).

Push off your right foot and jump laterally to the left, driving right knee up.

Continue alternating side to side with rhythm and control.

Cues & Tips:

Land softly and stick each landing before driving the knee.

Keep chest tall, don’t hunch forward.

Drive the knee up powerfully, like a running stride.

Swing opposite arm naturally to help balance.

Think “hop, stick, drive the knee.”

Common Mistakes to Avoid:

Skipping the balance hold (rushing side to side).

Letting torso twist or collapse.

Landing heavy or flat-footed.

Not lifting the knee high enough (half effort).

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.

 

đź’ˇ 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.