THE ULTIMATE REBOOT
WEEK 5 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:

SINGLE ARM 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 5 WORKOUT VIDEO

BACKUP HERE

GYM / WRITTEN EDITION

SECTION 1: 3 Minute Active Warmup

45 sec on 15 sec rest x 1 Set

 
  • BODYWEIGHT

Ex1: Good Mornings

Ex2: The Worlds Greatest Stretch Variation

Ex3: Windmills

SECTION 2: 10 Minute STRENGTH

45 sec on 15 sec rest x 2 Sets

 
  • 1 x HEAVY SET DUMBBELLS

Ex1: Reverse Lunge To Knee Drive – Right

Ex2: Reverse Lunge To Knee Drive – Left

Ex3: Seesaw Shoulder Press

Ex4: Weighted Good Mornings

Ex5: Lateral Lunge Sweeps To Bicep Curl

SECTION 3: 4 Minute STEADY STATE PLYO

45 Sec on 15 Sec rest x 2 Sets

  • BODYWEIGHT

EX1: Turning Jumps

Ex2: Zig Zag Forward Bounce Shuffle Back 

SECTION 4: 8 Minute STEADY STATE HIIT

2 Minutes On 1 Minute Sec rest x 3 Sets

  • KETTLEBELL 

EX1: Kettlebell Swings 

EX2: Alternating Single Arm Kettlebell Swings

EX3: Kettlebell Swings  

SECTION 1: 3 MINUTE ACTIVE WARMUP

45 Seconds On – 15 Seconds Rest – 1 Set

EX1: Good Mornings

  1. Stand with your feet hip-width apart and knees slightly bent.
  2. Place your hands behind your head, brace your core, and keep your chest tall.
  3. Hinge backwards at the hips until your torso is almost parallel to the floor, maintaining a flat back throughout.
  4. Drive your hips forward to return to standing.  Squeezing your glutes as you do so.

 

Tip: Keep your weight in your heels, squeeze your glutes at the top, and avoid rounding your spine.

EX2: The Worlds Greatest Stretch Variation

  1. Start by stepping your right foot backwards, reaching your arms to the sky as you do.
  2. Rotate your torso to the right, reaching your arm toward the sky while keeping your eyes on your fingertips.
  3. Drop your arms and return to standing.
  4. Repeat on the opposite side.
  5. Transition between right and left for the duration.

 

Tip: Move with control, keep your back leg active, and breathe into each stretch.

Ex3: Windmills

  1. Stand with feet wider than shoulder-width and hinge at the hips with a flat back.
  2. Keep your core tight and chest open.
  3. Reach your right hand toward your left foot while the opposite arm extends upward, then sweep through to the other side in a controlled motion.

 

Tip: Focus on rotating through your torso, not your lower back, and keep your spine long.

SECTION 2: 10 MINUTE STRENGTH

45 Seconds On – 15 Seconds Rest – 1 Set

EQUIPMENT: 1 x Heavy Set Dumbbells

Ex1: Reverse Lunge To Knee Drive – Right

 

  1. Hold a dumbbell in each hand at your sides, palms facing in.
  2. Step your right foot back into a deep lunge, keeping your front knee over your ankle.
  3. Drive through your front heel to stand and lift your right knee up toward your chest with power.
  4. Reset and repeat on one side for the duration.

 

Tip: Keep your chest upright, shoulders back, and avoid leaning forward.

Engage your glutes and core to stabilise.

Keep your feet hip distance apart as you step backwards into the lunge

Ex2: Reverse Lunge To Knee Drive – Left

As Above: Opposite Side

Ex3: Seesaw Dumbbell Press

  1. Hold dumbbells at shoulder height, palms facing inward.
  2. Press one arm overhead, this is your starting position.
  3. While lowering the dumbbell to shoulder level, press the opposite dumbbell overhead.
  4. continue alternating in a smooth, controlled motion.
  5. Maintain an upright torso throughout.

Tip: Keep your abs tight to prevent arching your back, control both directions of the press, and fully extend each arm without locking the elbow.  

Press overhead a rack dumbbells in line with shoulders.  

Keep your shoulders set low and don’t allow them to rise up towards the ears.

Ex4: Weighted Good Mornings

  1. Hold one dumbbell close to your chest with both hands, elbows tucked in.
  2. Stand tall with feet hip-width apart.
  3. Hinge backwards at your hips, keeping your chest lifted and back straight until you feel a stretch in your hamstrings.
  4. Return to standing by squeezing your glutes.

 

Tip: Keep your neck neutral, brace your core, and move slowly to maintain control.

Ex5: Lateral Lunge Sweep To Bicep Curl

  1. Hold dumbbells in front of your body, palms facing outwards.
  2. Step out into a sumo stance with your feet slightly turned outwards.
  3. Sweep your hip towards the right hand side, using your right knee out and over towards the right toes keeping alignment as you do so.
  4. Push off the right foot to return to center and sweep in the same manner to the left.
  5. Push off the left foot to return to centre and perform a bicep curl.
  6. Continue alternating between right and left sides with bicep curl in between

 

Tip: Keep your toes turned slightly outwards, knee tracking over your foot, and chest lifted.

Control your transition to the curl and avoid swinging the weights.

On the curl, keep your shoulders low and upper arm tucked to the body.

SECTION 3: 4 MINUTE STEADY STATE PLYO

45 Seconds On – 15 Seconds Rest – 2 Sets

EQUIPMENT: Bodyweight

Ex1: Turning Jumps

  1. Begin in an athletic stance with knees slightly bent and core tight.
  2. Jump up explosively, rotating your body 180 degrees in the air, and land softly facing the opposite direction.
  3. Reset your balance before repeating.

 

Tip: Use your arms for momentum, land softly on bent knees, and stay light on your feet to absorb impact.

Ex2: ZigZag Forward Shuffle Back

  1. Start with knees slightly bent in an athletic position.
  2. Hop forward diagonally to the right, then left, then right again in a zigzag pattern.
  3. Quickly shuffle backward three short steps to reset.

 

Tip: Stay on the balls of your feet, keep your chest up, and move with speed and precision.

Focus on balance and coordination throughout.

SECTION 4: 8 MINUTE STEADY STATE HIIT

2 Minutes On – 1 Minute Rest – 3 Sets

EQUIPMENT: Kettlebell

Ex1: Alternating Single Arm Kettlebell Swings

    1. Stand with your feet slightly wider than hip-width apart, toes pointing slightly outward, and a kettlebell on the floor in front of you.

    2. Hinge at your hips with a slight bend in your knees, chest lifted, back flat, and core engaged.

    3. Grip the kettlebell with your right hand, palm facing your body, and prepare to swing.

    4. Begin the swing by driving your hips forward explosively, using the power from your glutes and hamstrings to propel the kettlebell upward.

    5. Keep your right arm straight but relaxed, letting the kettlebell swing toward shoulder height.

    6. As the kettlebell reaches the top of the swing and becomes momentarily weightless, quickly transfer it to your left hand.

    7. Keep your core braced and shoulders down and back during the hand switch.

    8. Allow the kettlebell to swing back down between your legs while hinging at your hips to absorb the momentum.

    9. 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.

    10. Continue alternating hands with every swing, keeping a controlled rhythm and generating power from your hips rather than pulling with your arms.

    11. 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.