ZWOW #3 - For Strong Legs - New & Improved!
Fitness | December 11, 2014
Hi everyone,
I have improved another ZWOW and instead of the 18 minutes routine, we’re doing almost 30 minutes of an insane pyramid that focuses mainly on your legs. I have to warn you, that I had a serious post workout muscle soreness in my thighs which lasted 2 days. I had to do deep tissue massage with that red foam roller that you can see in my videos, and I drank like 5 liters of ginger tea. It was brutal. I looked like I crapped my pants each time I tried to get up or sit down on a chair. That’s how much it hurt. I can’t stress that enough how important is to move even when you’re sore. You have to increase the blood flow through the sore muscles, because they need a lot of oxygen and nutrients, which only blood can deliver. The more you’re moving, and massaging the area, the faster you’ll recover.
Workout Breakdown:
1. Jump Lunge to Jump Squat to Jump Lunge and back (don’t hate me this one is tough)
2. Weighted one leg elevated lunge to Forward Lunge
3. Push Up/ Bird Dog / Superman
4. Skater Jump Up (2 jumps count as 1 rep)
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ROUND #1 X 5 REPS for each exercise
ROUND #2 X 10 REPS for each exercise
ROUND #3 X 15 REPS for each exercise
ROUND #4 X 10 REPS for each exercise
ROUND #5 X 5 REPS for each exercise
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Cool Down & Stretching
This workout took me almost 30 minutes! Why don’t you try to complete it under 25 min? Let me know if you did.
Private Member |
tokyo, japan
For the first time,10lb dumbells,29.20.Hard workout.I am lucking forward for Zwow 4 on next Monday.Till then weekly schedule.
Private Member |
Orlando did 39:06 no weights and no mods
Amanda did 42:32 no weights and no mods
Private Member |
samara, russia
29:41 (7,5 kg dumbbells)