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ZWOW #9
August 20, 2015 | 
Zuzka
Equipment for this workout:
Bodyweight only
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
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Does anyone remember this workout? It’s so long ago, but maybe you have a record in your old exercise journal with your personal best. The beginning of 2012 was a very hard time for me, and it was reflecting on my workout performance and body composition. I got a little heavier because I was going through the type of stress that makes you want to eat more than exercise, and my mind was mostly just spinning. The workout itself was the only time when my mind became completely quiet. The feeling of relieve and serenity right after my training would carry me through at least a portion of the day and kept me sane. If you’re going through something difficult in your life right now, remember two things:
1. It’s going to be ok.
2. Your training will help you get through it, so push yourself even if you don’t feel like it.
XO Z
Workout Breakdown
1. Santana Push Up to 180 Burpee x 10
2. Sumo Squat (x3) to Jump Tuck x 10
3. Crab toe touch x 30 alt.
4. Low Jacks x 20
__________
My Old record from 2o12 was 2 rounds + #1, #2, and 10 Crab toe touches.
This time I completed 3 rounds and 4 sumo squats to jump tuck.
What is your score?
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Private Member |
I did 6 rounds + 10 Santana Pushups + 2 Sumo Squats in 20 min ( 3 rounds + 10 Santana pushups in 10 min) + 10 min of 5 MINUTE WORKOUT #43 + 10 min of 5 MINUTE WORKOUT #45 – ABS.
3 years ago my score for ZWOW 9 was only 2 rounds + 8 Santana pushups in 10 min. But it fair to say that it was my start with home workouts.
Private Member |
3rounds + #1 + 9 reps of #2!
Private Member |
caseyville, illinois
2 rounds plus 14 crab toe touches. My thigh burn slowed me down. I did KB all levels 8 yesterday with my 35lb KB, so i am assuming that contributed to the quick burn during the squat plus to jump squat; i had to take breaks; ouch. I did this routine as a cardio Buy in to my upper body focus routine. This was fun.
Private Member |
caseyville, illinois
I did 3 rounds plus 8 reps of #1. I counted this as 218 reps. I don’t understand how zuzka is showing 170 reps when her reps should be 224 reps since she did 3 rounds plus #1 and 4 reps of #2.
finished with Abs #57 and the new yoga #30 i think. This is my lighter day with only body weight and shorter workout.
Private Member |
samara, russia
Many thanks, Zuzka! Awesome workout! I completed 2 rounds + 10 Santana Push Up to 180 Burpees.
Private Member |
České budějovice, czech republic
3 rounds + 2 sumo squat to jump tuck. Amazing workout!
Private Member |
massachusetts, united states
This was an awesome quick wo! Managed 3 rounds and 12 crab toe touches!! I love these old zwow’s!! I actually tried Zwow 14 1st and it was a joke! I failed miserably,lol I tried it with my 15 lb db’s but when it came to preacher curls I went to the 12lb and that was still horrible!!! I know I’ve done that one before a few years ago,but I think I may have used my 5 or 8 lb db’s. I gave away my 8 lb’s and didnt want to use my 5’s so I opted out of the wo. I know LOSER!! I will definately revisit that one again.
Thank you so much for all the variety Zuzka!!
p.s. I am sooo looking forward to a summer shred program!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Private Member |
samara, russia
30.01.2016: 150 reps
16.02.2017: 202 reps
03.05.2019: 215 reps
Private Member |
225
It was really great, short, intense I remember doing this o e on several occasions in the last 8 years but cannot find my old score🤷
Private Member |
massachusetts, united states
222 reps, actually 20 less reps from 2019, damn, but I do know that my push ups are much prettier than they used to be, not to mention the heat is killing me!lol
thank you!