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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.

 

Warm Up Routine

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)

__________________________________________

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

__________________________________________
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.

 

Comments Add Comment

  1. private avatar image

    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.

  2. private avatar image

    Private Member  | 

    Orlando did 39:06 no weights and no mods
    Amanda did 42:32 no weights and no mods

  3. private avatar image

    Private Member  | 
    samara, russia

    29:41 (7,5 kg dumbbells)

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