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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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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
People are so obsessed with diets like Palo, keto, vegan whatever…. These diets are created for the people who are sick or suffer from specific allergy or reaction or get sick from eating something. And you zuzka want to follow this for weight loss?? What the hell more weight you want to lose? Is this the image you send to all women and girls out there? The best lesson for you zuzka and everybody is to be moderate….moderation is the key. Too much of one thing is not good for you. My best wishes!
Private Member |
Totally agree. The keto genetic diet was actually used to treat epilepsy. It’s sounds silly for a healthy fit person to follow it based on the reason that eating fat burns fats. Your body will burn things regardless of what it is.
Private Member |
The point is that the ketogen diet prefents you from all kinds of diseases and in my opinion it’s much better to stay healthy than eating any stuff the whole time – getting ill and then I have to worry about my health.
Unfortunately I suffer from gluten intolerance and hashimoto (thyroid diseases) and I know how hard it is to get well again!!!
My advice to you: get Information about keto diet and what it does for your body (beside getting lean and stuff like this … ; )
Private Member |
I did read about all kind of diets and I am doing a research project for my medical school. I read tons of journals and books. It’s not recommended for everybody since it depends lots on fats…consuming lots of fats “more than what is recommended” can cause high cholesterol, heart issues. And yes you mentioned yourself “you have gluten intolerance and hashimoto” so you have a reason to follow a specific diet. I know what does it do for the body, but zuzka specifize for weight loss and get lean. I’m sorry I admit I am a hard student even my professors pull their hair from me. I ask a lot and I like to emphasize my thoughts.
Private Member |
I think it’s strange she’s trying it as well…I hope she just experimenting with different diets as personal projects…
Private Member |
Great workout Zuzka i really needed this one. I’ve been slacking lately and I need to get back at it. Love the intervals!
Private Member |
Love all your workouts. It’s great for my hectic schedule.
Private Member |
This workout kicked my ass
Private Member |
Love this workout. Can you do ore intervals like that. This free workout is better than some of your zwows and zshreds. More intense.
Private Member |
I agree. More exciting and challanging. Usually Zshred and zwow are the same method. This free workout remember me old bodyrock, yeah:)
Private Member |
I agree…the workouts lately have been good for the average person but not as challenging as old bodyrock workouts…15min zwow and zshred are not as intense as Zuzanas Bodyrocks…I still love them and look forward to working out 🙂
Private Member |
Holy ****balls this was an insanely awesome workout! I haven’t done one of yours that challenging (with the except of Zshred 45) in a while. If you really get your form right on those donkey kick burpees (landing with your heels on the ground into a squat) it truly is a brutal exercise. The skater kicks were deceptively awful (and by that I mean great). Originally I didn’t realize you had to start “sitting” on your back heel..what a difference that made! And then kicking up with the leg and tightening your core really hit my abs. Rid was awesome! I can’t wait to see these exercises in the ZGym (the intervals are a nice change but I almost prefer doing reps because I can take my time with my form and still complete a good number of reps without feeling rushed). Thanks for this!
Private Member |
Thanks Zuzka for another amazing workout! I totally agree that starting is the hardest part. Once I’m in the workout it is great, but it always takes a little psyching-up to get going. I’m glad I’m not alone in this!
Private Member |
I need help with my account. There are some serious issues with this website. I’m being charged $26 every single month, and you have absolutely no contact information anywhere on your site that I can contact to get this resolved. I had to Google “zuzka light customer service” only to find a page that says “fill out a form” with no form on it. I love zuzka but I’m being ripped off and someone needs to be accountable.
Private Member |
Hi Holly!!! Please email customer.service@zuzkalight.com immediately, and my team will get on this!
Private Member |
Did this today, this is deceptively hard. Thanks
Private Member |
Great workout! Just did it. The donkey kick burpees are a lot of fun.