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Rock Solid Abs Workout
Fitness | June 09, 2014
Hi Warriorz!
I have a really great workout for all of you to try at home. It’s only 15 minutes long so it won’t take up too much of your precious time and I can guarantee you that it’s going to be enough to get your completely wiped out. The great thing about this workout is that even tho it’s super challenging, it won’t exhaust you for the rest of the day. It’s going to give you great energy and put you in a great mood and tomorrow you’ll be able to do another one of these. Watch my pain and struggle in this video doing the workout and also the proper form of each exercise!
Workout Breakdown
Set your timer for 15 minute count down. You can also use an app that allows you to pre set the intervals of 50 seconds max. effort and 10 seconds rest. There are tons of free interval timer apps for your smartphone, so no excuses!
You will need an exercise mat, pair of dumbbells (I used 6 lbs, but you are more than welcome to challenge yourself with a heavier weight), and just a small space around you. Play your favorite music that motivates you to push yourself hard and tear into it!
Complete 3 rounds of:
1. Donkey Kick Burpee – Watch your form when doing the push up. Don’t shrug your shoulders and keep your body in a straight line. Remember that you can always do the push up off of your knees if it becomes too hard.
2. Curtsy Row alternating legs – Make sure to really squeeze your shoulder blades together and keep your back straight.
3. Skater Kicks Left leg
4. Skater Kicks Right leg – Put your shoe laces on the ground and use a lot of power to stand up and do the front kick. This is a great way to train for Pistol Squats!
5. Paddle Boat Crunches – Try to keep your legs off the ground the entire time. Your abs should be on fire!
Have fun with this workout and let me know how did you like it.
Best,
Z.
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Hi Zuzka, I’ve been waiting to try the keto diet for a while now, but I’m scared of leaving the fruits behind… would you care telling me a little bit about your start on the keto diet? Do you refuel on carbs after your workout ? (other than green veggies)..How much carbs (minus fibers) do you eat per day ? Could you share your macros ? I’m 80% paleo, so it should not be that complicated to jump on the keto … I think you just gave me kick I needed…!!!
Private Member |
Love this, Z!!! I’m going to do this tomorrow in addition to ZWow #115. You haven’t posted an interval workout in a long time. It’s a nice switch 🙂 Thanks for all you do.
P.S. I’m voting for you daily in the Ryan Seacrest contest! I hope you win because you are the best !!! xo
Private Member |
Zuzka quick question… I am interested in trying the keto diet but from the ebook that I got it mentioned that on week 3 there is intermittent fasting where I only eat at 7am..then don’t again till 7pm… As well as in week 4 to only eat from 7pm-11pm… and fast all throughout the day… I’m unsure if that is correct.. do u do that? Is fasting like that healthy? Could u please explain how a month of keto goes for you?
Private Member |
could you please please please make a video about your keto diet! it would be so great to know how you’re eating so we can apply it to ourselves too. PLEASE! 🙂 xo
Private Member |
This was great,just did it and I feel wonderful,thanks to Z.
Private Member |
This looks fun! Can’t wait to do it!
Private Member |
Amazing workout ! Thanks Z!
Private Member |
I missed intervals sooooooo much! 🙂 Thanks! 😉
Private Member |
I think it’s really cool that you keep giving us free workouts every now and then. Thank you!
Private Member |
Yeah, I agree! Thank you!
Private Member |
Finally! Original Zuzka workout. Thank you very much.
Have a great day and keep going!
Private Member |
Agreed