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15 Minute Fat Burn #1 X
July 28, 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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Workout Breakdown
Challenge: HIIT
Duration: 10-15 Minutes
*max reps 45sec, 15sec rest, move to the next
- 180 Jump to Burpee
- Plank Jack Transformers
- Split Jump To Sumo Squat
- Mountain Climber (x4) to Clapping Push Up
- Backward Lunge Front Kick to Curtsy Lunge Side Kick alt.
- One Arm Plank Jump Burpee to Round Kick alt.
- Knee Slider to Cross Plank jump alt.
- Kick - Knee _ Plank Jack Push Ups alt.
- Dive Bomber to Jump Tuck
- Forward / Back lunge - jump lunge
- Side Lunge Knee tuck (x3) / side lunge jump
- Kneeling Back bends to Jump Squats
- Donkey kick / kick through
- Side Step Push Up to Jump Tuck
- Side Jump Lunge (x3) to Pistol
_________________
1 round = 15 Minutes
15 Minute High Intensity Interval Training. Intervals of 45 sec max. effort and 15 sec rest. Try to do as many reps as you can for each exercise during the 45 second intervals.
I decided to start a new series that would be challenging, fun, yet accessible to everyone. We will be focusing a lot on cardio using functional and dynamic bodyweight exercises. This new series is for most fitness levels for 3 reasons:
- It’s all going to be bodyweight exercises so no equipment needed
- You can modify any bodyweight exercise for your own fitness level
- You can do each exercise at your own pace as long as you’re pushing yourself at your max effort
Besides the obvious benefits such as weight loss, metabolic boost, cardio, and strength, we’ll be improving our agility by going through 15 different bodyweight exercises in each one of these workouts. Have fun and leave me your comment below!! XO Z
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Private Member |
Great workout. I enjoyed the creativity
Private Member |
Wow, look sooo coool and fun. Ca´t wait to try it!!!!!!!!!!!!!!!
Private Member |
pittsburgh, pa, united states
Love this, thanks Zuzka! Energizing and fun combos! So excited for this series.
Private Member |
curitiba, parana, brazil
Hi Zuzka…what a great idea! I loved the series and the workout also…really challenging, effective with a nice variety of exercises! You are wonderful girl 🙂 ! Exercises 2 and 14 were the most difficult ones…hard time! Half pistols still, I need to work on this soon. My reps below to keep a track of progress…see you, have a nice day!
July 2015
1-12, 2-8, 3- 14, 4-8, 5-10, 6-8, 7-8, 8-5, 9-6, 10-12, 11-10, 12-8, 13-10, 14-6, 15-8 (half)
Private Member |
Zuzka I was definitely surprised,I had expected Zwow 8 & had prepared myself for it.I did complete the zwow & omg it’s still challenging & yes I was sweaty & so out of breath afterwards!
This fat burn workout looks challenging too & I’m looking forward to the others in the series.
Private Member |
Zuzka, I adore this workout! It was the perfect way to start my day, and I felt so wonderful afterwards. The Plank Jack Transformers were so fun! Thank you so much for all of the effective, creative workouts that you come up with!
Private Member |
Hi Zuzka and all the great women who workout with us and post awesome tips! I have been doing Zgym for 4 months and love the workouts and the community support! I am recovering from a medial nerve laceration and surgery so I have to modify a lot of the exercises. Today as my preview, I wore an 8 pound weighted vest to challenge myself and then did the entire workout again without it. It makes you feel like you are weightless and super strong then. I can’t put very much pressure on my wrist so my upper body is really weak. Looking forward to when I can do a dive bomber again. Have a beautiful day!
Colleen
Private Member |
Great workout! 🙂
Private Member |
lodz, poland
I love how sweaty it is!!!
Time went by really fast (just when I started swearing a lot, it turned out it was over, hahahaha :D)
Zuzka, do you realize some of us are calling you names during the workouts? 😀 😀 😀 crazy b**** is very frequent phrase in my workout language 😉 but I always apologize you afterwards and keep saying it was out of pure live, hahahah :)’
please forgive me <3'
PS: I kicked my butt with 10-min high knees intervals on the jump rope (yes, yes, I miss the JRCs already)
Love,
M.
Private Member |
I know exactly what you are talking about 😂 my boyfriend hears me all the time saying “she’s CRAZY” 😂 haha
Private Member |
lodz, poland
hahaha, good, I’m not alone 😉
Private Member |
Hahaha me too this morning! Very creative workout, so it’s a good thing 😀
Private Member |
HAHAHa omg Magdusiaaa you are so right, I am swearing at Zuzka and usually say: are you f*** crazy mate? or: you do it yourself if you are so clever – but then she does it and i have nothing more to add :D:D im sure she knows we swear and she knows it’s all love swear :):):):)
Private Member |
lodz, poland
hahahha, Asia, you’re so funny 🙂
it looks like we relieve the workouts in the same way 😀
Private Member |
In Zgym, crazy b**** is definitely considered a compliment!
Private Member |
florida, usa
Lol! I definitely talk to/yell at Zuzka when I’m wiped out, especially when she keeps going and I HAVE to take a break. It’s all out of love of course 🙂 Usually it’s just “oh my god Zuzka seriously??!!!” Sometimes it makes my boyfriend laugh.
Private Member |
Awesome, awesome, awesome!! Can’t wait to do this tonight:)