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5 Minute Fat Burning Workout #11 - Abs & Butt
September 17, 2014 | 
Zuzka
Equipment for this workout:
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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Hi guys,
It’s been so hot here in Los Angeles that a warm up alone make me look like I just did the Spartan race. In case you don’t know what the Spartan race is, it’s something I’d like to try one day. The good news is that it can be on my bucket list for years and it won’t matter, because this is something you can do at any age. However, you better be fit to take a challenge like that one, and therefor my strategy is to keep myself in the best shape possible (first I need to get there again) so that I can start checking fun challenges and sports off my bucket list. Exercising on a daily basis, even if just for a few minutes at the time, is going to keep you on track. It’s when you take too many breaks and exercise just here and there is when it’s hard to even become motivated again. Create a habit and stick with it. Remind yourself every day, that you have to do at least a little bit of exercise and you’ll see how fast you’ll get used to it. You can start right now, with my 5 minute Abs & Butt Workout!
Workout Breakdown:
One Arm Kettlebell Swings – 30 sec
10 High Knees to 10 Mountain Climbers – 1 minute
One Arm Kettlebell Swing – 30 sec
Hip Up / Sit Up and Twist – 30 sec
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Complete 2 rounds.
This is 5 minute interval training. Your goal is to do maximum reps for each exercise interval.
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Equipment:
* Exercise mat
* One Kettlebell 18 – 26lbs you can purchase your Kettlebell Here.
women beginners: 18 – 20lbs
strong women: 26lbs
men average strength: 35lbs
strong men: 44lbs
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If you have more time on your hands and these 5 minutes didn’t give you the high you were looking for, I strongly encourage you to repeat this workout 2 or 3 more times until you have enough.
Get up and lets do this!!
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 Susana,
I’ve been a silent reader of your website since body rock days. I’ve noticed, that your workouts are getting better and better each day along with your articles related to fitness and diet. I’ ve been doing your old zwow workouts ( upto zwow 70 I think) for the last two years and they helped me stay strong and in shape.
I emmencely enjoy your free five mins workouts although I do them a bit longer. I’m very happy that you included the warm up in this workout.
Private Member |
I also would like to do spartan race one day 😀 the mud, the athmosphere and everything 😀
Private Member |
I love your workouts, they are short but they kick butt. Thank you Zuzka, you are AWESOME =)
Private Member |
How about Tough Muders zuz?
Private Member |
We would love to see you out on the course, Z!
Private Member |
Hi Zuzka!! First of all thank you for your spirit and work. ….i can’t imagine(don’t want)how hard work to care about thousands of people.
Have you planned to do a workout plan or schedule)include of your older workouts? For example jump rope for intermediates, awsome arms and back,rain wont stop me…, and maybe this will be a challange, which is free. And naturally if you had time,plus a new workout. I miss a plan, which can be followed. Good luck and nice day!!!!!!
Private Member |
Why are you saying that you are not in the best shape of your life?
Private Member |
Idk i didnt get that either.
Private Member |
I thought you’d never say anything about an obstacle course. How freaking exciting to hear you say that. You’re such a bad ass how dare you say you’re not in shape for the Spartan! I think you would do amazing. It would be awesome if there was a training plan on your Zgym for that type of event.
Private Member |
If you want somethimg really challeging, try to participate in a spartathlon… the most difficult ultramarathon in the world.. and the most historical one..
Private Member |
My fiancé and I did this and two other 5 minute workouts – I think he was very surprised and how intense and challenging five minute workouts can be! It was a great start to our Sunday together!