THE ULTIMATE REBOOT
WEEK 4 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 DUMBBELLS – 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 🚨
This Week Features Alternating Single Arm Kettlebell Swings 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:
If you cannot do kettlebell swings choose anything from the list here and work for 120 sec rest for 60 sec x 3 sets
WEEK 4 WORKOUT VIDEO
GYM / WRITTEN EDITION
SECTION 1: 3 Minute Active Warmup
45 sec on 15 sec rest x 1 Set
- BODYWEIGHT
Ex1: Stepping Butt Kicks
Ex2: Stepping Jack Tap Outs
Ex3: Standing March Twists
SECTION 2: 10 Minute STRENGTH
45 sec on 15 sec rest x 2 Sets
- 1 x HEAVY SET DUMBBELLS
Ex1: Dumbbell Thrusters
Ex2: B-Stance RDL Cross Drop – Right
Ex3: B-Stance RDL Cross Drop – Left
Ex4: Curtsey Lunge To Curl – Right
Ex5: Curtsey Lunge To Curl – Left
SECTION 3: 4 Minute STEADY STATE PLYO
45 Sec on 15 Sec rest x 2 Sets
- BODYWEIGHT
EX1: Alternating Lateral Leaps
Ex2: Long Jump With Shuffle Back
SECTION 4: 8 Minute STEADY STATE HIIT
2 Minutes On 1 Minute Sec rest x 3 Sets
- KETTLEBELL
EX1: Alternating Single Arm Kettlebell Swings
SECTION 1: 3 MINUTE ACTIVE WARMUP
45 Seconds On – 15 Seconds Rest – 1 Set
EX1: Stepping Butt Kicks
Setup:
Stand tall with feet hip-width apart, arms relaxed by your sides.
Movement:
Step forward with the right foot while kicking your left heel up toward your glutes.
Lower the left foot and repeat with the opposite leg, alternating side to side.
Keep a steady rhythm, like a marching jog without leaving the ground.
Cues & Tips:
Keep chest tall and core braced.
Drive heel directly toward glutes (not out to the side).
Swing arms naturally to help rhythm.
Common Mistakes:
Leaning forward excessively.
Small, half-hearted kicks (aim for full range).
Landing heavy instead of light steps.
EX2: Stepping Jack Tap Outs
Setup:
Stand with feet together, hands by sides.
Movement:
Step your right foot out to the side while raising both arms overhead (like a jumping jack, but no jump).
Step back to center, lowering arms.
Repeat with the left foot, continuing to alternate.
Cues & Tips:
Move briskly to elevate heart rate.
Keep core engaged to avoid arching lower back.
Reach arms all the way overhead for full range.
Common Mistakes:
Only lifting arms halfway.
Letting torso lean or twist side to side.
Going too fast and losing form.
Ex3: Standing March Twisters
Setup:
Stand tall with feet hip-width apart, elbows bent and hands by your temples.
Movement:
Drive your right knee up as you twist your torso, bringing your left elbow across toward the knee.
Return to start and repeat on the other side, alternating.
Cues & Tips:
Think “lift knee first, then twist.”
Keep chest proud and spine tall (don’t hunch forward).
Brace abs as if someone’s about to tap your stomach.
Common Mistakes:
Collapsing chest to meet the knee instead of twisting through the core.
Only lifting knees halfway.
Over-rotating hips instead of keeping the twist through the torso.
SECTION 2: 10 MINUTE STRENGTH
45 Seconds On – 15 Seconds Rest – 1 Set
EQUIPMENT: 1 x Heavy Set Dumbbells
Ex1: Dumbbell Thrusters (Squat Press)
Setup:
Stand with feet shoulder-width apart, dumbbells racked at shoulders, palms facing in.
Movement:
Lower into a squat, keeping chest tall and dumbbells steady at shoulders.
As you rise from the squat, drive powerfully through heels and press dumbbells overhead in one motion.
Lower dumbbells back to shoulders and repeat.
Cues & Tips:
Keep knees tracking with toes, not caving in.
Use leg drive to power the press — don’t rely only on shoulders.
Brace core so ribs don’t flare during press.
Common Mistakes:
Squatting too shallow.
Pressing with lower back arch instead of strong core.
Letting elbows flare excessively.
Ex2: Dumbbell B-Stance RDL (Cross-Reach) – RIGHT
Setup:
Stand with feet hip-width apart, hold one dumbbell in your right hand.
Stagger stance: left foot forward (working leg), right toes back lightly for balance.
Movement:
Hinge at hips, lowering dumbbell across body toward the inside of the left ankle.
Keep back flat and hips square.
Squeeze glutes and drive through left heel to return to standing tall.
Repeat reps on one side before switching.
Cues & Tips:
Soft bend in front knee — hinge from hips, not a squat.
Keep dumbbell close to body for control.
Imagine “closing a car door with your hips.”
Common Mistakes:
Rounding the back.
Letting shoulders twist instead of staying square.
Using back leg too much instead of loading the front leg.
Ex3: Dumbbell B-Stance RDL (Cross-Reach) – LEFT
- As Above: Opposite Side
Ex4: Curtsey Lunge To Curl – RIGHT
Setup:
Stand tall with dumbbells down at sides (palms facing in).
Right foot is the working leg in front.
Movement:
Step left leg diagonally back behind right into a curtsey lunge, lowering dumbbells long by sides.
Push through right heel to stand tall.
At the top, perform a bicep curl with both dumbbells.
Return arms to sides and repeat, keeping right foot planted for all reps.
Cues & Tips:
Keep chest tall and shoulders back in the lunge.
Front knee tracks with toes (don’t collapse inward).
Curl with control — elbows pinned near ribs.
Common Mistakes:
Rushing the curl before stabilizing.
Stepping too shallow with back foot.
Letting chest tip forward.
Ex5: Curtsey Lunge To Curl – LEFT
- As Above: Opposite Side
SECTION 3: 4 MINUTE STEADY STATE PLYO
45 Seconds On – 15 Seconds Rest – 2 Sets
EQUIPMENT: Bodyweight
Ex1: LAteral Leaps
Setup:
Stand tall with feet together, knees slightly bent.
Movement:
Push off your right foot to leap sideways to the left.
Land softly on your left foot, bringing right foot behind for balance (like a skating stride).
Immediately push off left foot to leap back to the right.
Continue alternating side to side.
Cues & Tips:
Land softly with knee slightly bent to absorb impact.
Use arms for momentum and balance.
Focus on distance, not just speed.
Common Mistakes:
Landing heavy and stiff.
Keeping jumps too shallow (make it athletic and powerful).
Collapsing chest forward instead of staying tall.
Ex2: Long jump To Shuffle Back
Setup:
Stand tall with feet hip-width apart, arms by sides.
Movement:
Swing arms back, bend knees and hips, then explode forward in a long jump.
Land softly with both feet, knees bent to absorb impact.
Quickly shuffle back to starting position.
Repeat for reps.
Cues & Tips:
Think “soft landing, quick reset.”
Drive with arms and hips for distance.
Keep chest up and eyes forward (not down).
Common Mistakes:
Landing with stiff legs.
Letting knees cave inward.
Taking too long to reset — keep it rhythmic.
SECTION 4: 8 MINUTE STEADY STATE HIIT
2 Minutes On – 1 Minute Rest – 3 Sets
EQUIPMENT: Kettlebell
Ex1: Alternating Single Arm Kettlebell Swings
Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward, and a kettlebell on the floor in front of you.
Hinge at your hips with a slight bend in your knees, chest lifted, back flat, and core engaged.
Grip the kettlebell with your right hand, palm facing your body, and prepare to swing.
Begin the swing by driving your hips forward explosively, using the power from your glutes and hamstrings to propel the kettlebell upward.
Keep your right arm straight but relaxed, letting the kettlebell swing toward shoulder height.
As the kettlebell reaches the top of the swing and becomes momentarily weightless, quickly transfer it to your left hand.
Keep your core braced and shoulders down and back during the hand switch.
Allow the kettlebell to swing back down between your legs while hinging at your hips to absorb the momentum.
At the bottom of the swing, drive your hips forward again to propel the kettlebell back up, switching the hand at the top each time.
Continue alternating hands with every swing, keeping a controlled rhythm and generating power from your hips rather than pulling with your arms.
Exhale sharply as you drive the kettlebell upward, inhale as it swings back down.
TIPS:
- Maintain a flat back, chest lifted, and knees slightly bent throughout the exercise.
- Avoid rounding your lower back or leaning forward as the kettlebell swings.
- Do not use your arm to lift the weight; the movement should come from your hips.
- Avoid letting your shoulders rise toward your ears or your core relax.
- Keep the swing controlled—do not let the kettlebell swing wildly or too far forward.
- Ensure your feet stay planted firmly, and knees track over your toes.
- Avoid rushing the hand switch; it should be smooth and coordinated at the top of the swing.