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5 Minute Competition Workout #3 - You can do it!

Fitness | January 30, 2014

I am excited to share with you another one of mine 5 minute competition workouts that combines strength endurance and cardio in one short session. These workouts are awesome for everyone that wants to keep fit no matter what your time schedule is. Everyone can find 5 minutes for exercise, especially if no exercise equipment is needed. The only thing that I would do recommend tho is an exercise mat, unless you don’t mind to have rug burns on your back from doing sit ups. Here is the full length workout video so that you can compete with me:

 

 

Workout Breakdown:

10 sit ups into
plank and high jump into
pistol squat left / high jump / pistol squat right / high jump x3 (total of 6 pistol squats)
Repeat this circuit as many times as possible during 5 minute count down.
Pistol_squat_Zuzka_Light
 Don’t give up on this workout if you can’t do pistol squats. It’s totally fine to do an easier modification. You can do it by either using a chair or by bending your knee only as far as your strength and flexibility allows you to. If you want to use the chair, then just stand in front of it on one leg with the other leg in front of you and push your hips back until your reach the chair with your rear end. You can sit all the way down on the chair and then stand up or you can stand up as soon as you touch the seat.

Have fun and let me know in the comments how you did and if you did more rounds or more reps total! 🙂

Best

Zuzka

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Comments Add Comment

  1. private avatar image

    Private Member  | 

    Love it, Z! I did this today along with your 5 minute hotel room workout with the dive bombers as a warm up to your ZShred #28! Crushed them all 🙂

  2. private avatar image

    Private Member  | 

    Hey Zuzka,

    I’ve done your workouts for a long time now. In the beginning I couldn’t do a pistol squat for the life of me! But I kept trying and falling on my ass and I am now the proud owner of the ability to pistol sqat 😉

    Thank you for the work you do and the motivation. And to those who can’t quite do a pistol yet – don’t stop trying it will come to you in the end!

  3. private avatar image

    Private Member  | 

    OH my gosh Zuzka…last year, January 2013, I started with your workouts and set out a goal to have pistol squats one year from then the day that I started.

    Well, I was in the kitchen two days ago just cooking some veggies and egg whites and had the thought cross my mind that a year had passed and I had yet to officially get a pistol squat. So, pajamas on and spatula in hand I dropped down first on the right side and…popped right back up! In my shock I repeated this on the left side and broke into crazy dancing happiness around my kitchen! It’s now two days later and I just finished two rounds through 2 more pistols of this workout with FULL pistols and couldn’t feel more accomplished and proud. THANK YOU Z!!! 😀 You are a part of making my fitness/career dreams come true!

  4. private avatar image

    Private Member  | 

    I love the 5 minute challenges for my rest days! I just wish I could do a full pistol squat to get the most out of it.

  5. private avatar image

    Private Member  | 

    I love this workout. So amazing. Thank you so much. I have helped me a lot. Love your site.

  6. private avatar image

    Private Member  | 

    Does she say “push your self to the maximum lemon” at 00:20?

    Ahahah I imagine pushing myself against a giant lemon.

  7. private avatar image

    Private Member  | 

    I did it after my main workout for lower body as a bonus

  8. private avatar image

    Private Member  | 
    samara, russia

    4 rounds + 10 sit ups

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