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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  | 

    Zuzka you look great! Is this the best shape you’ve been?

    Regards from Costa Rica!

    PS I will do this workout with my boyfriend as soon as he gets home 🙂

    • private avatar image

      Private Member  | 

      Agree, Zuzka is getting better and better if it’s possible)) cause she is a perfection for me))) love her! the most positive and beautiful person I have ever known!

  2. private avatar image

    Private Member  | 

    Great video thanks Zuzka I will definatly try this one when my knees get better. Could you do a short maintainence workout that is gentle on bad knees? Thank you. You look amazing such an inspiration.

  3. private avatar image

    Private Member  | 

    I usually do these on a Sunday. 🙂

    I don’t think Zuzka has every been in ‘bad’ shape, remember the first video she did on her return on her own, she hadn’t trained in months if I remember right and she looked great then.

  4. private avatar image

    Private Member  | 

    AWESOME!!!

    I love that Z pushes you, but not to the breaking point. Nothing but positive exhaustion!! Pistol squats KILL. Again, AWESOMENESS!! =.)

  5. private avatar image

    Private Member  | 

    Hello Zuzka,

    I have been following you quite a long time and im also a paying customer to the Zgym. LOve your workouts, exercises, energy and dedication to health.

    However, i would like to ask if its possible for you to make some workouts a bit more intense and difficult. I have noticed that the last couple of month the workouts are not that hard and long. Remember some workouts you did at BodyRock that were more then 25 min and in the beginning if couldnt follow along with you, but with hard work im now able to kick some ass.

    I think with all the thousands of followers it would be nice if you could think about level in the workouts you develop. I make my own workouts now, which i love to do. But since i have no girlfriends that can challenge me, you are always the one who can push me to the limits.

    Many hugs from Denmark, Camilla

  6. private avatar image

    Private Member  | 

    Dear Zuzka! I wanted to tell you thank you for your wonderful workouts and motivation that you bring to us and the wonderful results that I personally get them.

    I have already followed you for a year and became addicted to them. Not to mention how glad my husband became after already a few months of exercices. But now when I learnt that I am pregnant,many of the workouts are excluded. So my question to you and the biggest request is whether you could produce some exercices or workouts for pregnant women. I do not want to stop your exercices and I would much appreciate if you could make some of these, too.

  7. private avatar image

    Private Member  | 

    This was just perfect for me today!

    I got 4 wisdom teeth removed this monday and I must keep it relax – this workout was not – but since it’s only 5 minutes, I’m sure it won’t compromise anything for me. And I feel rejuvenated! Thanks!

  8. private avatar image

    Private Member  | 

    Z – started the 30-day challenge – today is my Day 4 – fired up this a.m. to complete Zwow 83 – have tried to load video on iPhone, apple TV, home and work computers and the video is not available to play. I tried to get form at http://www.zuzkalight.com/contact/ but I am unable to get the form. Please help. Have a great day!

  9. private avatar image

    Private Member  | 

    Ur amazing!! Thank U so much for all ur workouts that you come up with, there is NO EXCUSE for not working out! About to do this workout so excited thanks again love ya bunches

  10. private avatar image

    Private Member  | 

    Zuzka! Thank you that was so much fun! i love these little competition workouts. pistol squats are super hard–but i’m getting better at them!

    i did 5 rounds! woop! feelin’ great

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