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5 Minute Fat Burn #111
February 02, 2017 | 
Zuzka
Equipment for this workout:
Exercise Ball
Jump Ropes
Kettlebells
Pull Up Bar
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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Workout Breakdown
Challenge: Time Challenge
Duration: 5-10 Minutes
Time Challenge - Complete this routine as fast as you can keeping proper form
1. Pull up / straddle hanging leg lift x 5
2. Rocket / jump jack x 20 alt. legs
3. Weighted pistol up / backward lunge pass under / pistol down x 10 alt. legs
4. Pike Roll / Knee tuck on the exercise ball x 5
_____________
Some people don’t like to repeat themselves, but I think it’s important to continue to remind yourself and others that consistency is the key to success. It’s the first step you have to master if you want to get in shape, lose fat, build muscles, or get more flexible. If you don’t engage in the activity that takes you closer to your goal every single day, your progress will be slow and you’ll just become frustrated. I know that lack of time and procrastination are the biggest enemies but if you want to see results, you have to put exercise on your list of priorities. Your workout can’t be just something you do only if you have an extra time in the day. Chose a good time for your workout, and don’t miss a day. That’s the very first step towards getting into shape and keeping it that way.
ZGYM is here to help you with that. All you need is to commit to 30 minutes of exercise a day. Most of my workouts are shorter than that, so you’ll be saving a lot of time. Just follow the weekly workout schedule or start one of the Programs – Complete Beginners, Advanced Beginners, or Bodyweight only program.
This is what we do today:
ZGYM members will do their 15 Minute Fit Slide #16 (or a workout from the program they’re currently following) and then add this extra bonus on top. Today’s bonus workout is for those of you who are advanced. If you’re beginner/intermediate, you can do 5 Minute Bikini Workout #86 – it’s just a simple bodyweight routine.
Fitness Level: Extreme Athlete
Focus: Strength, Cardio
Equipment: Pull Up Bar, Exercise Ball, Jump Rope, and Kettlebell
Progress Tracker
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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 |
Amazing bonus workout! My arms and legs are shaking! Have a wonderful day everyone ☺
Private Member |
This was a hard one! For me, there was too much equipment to do this without breaks between transitions – my house doesn’t allow for pull up bar, exercise ball, jump rope all in the same room. So I subbed jump rope for mountain sliders and exercise ball for hardcore egg to knee tuck with sliders.
Private Member |
Hi Zuzka, The Rocket / jump jack was okay, I kept messing up the first 10 reps then I got the hang of it. I got a lot better on my second R. The Weighted pistol up / backward lunge pass under / pistol down were hard, my form was not nice. This was intense & fun at the same time! Thank you & happy Friday! xoxo
P.S: I did this after the 15 min. Fit Slide #16. 😉
Private Member |
new york city, ny
Wooh! Tough workout. I did this right after the 15 min Fit Slide workout as well. The pistol ups were difficult for me. I could get into the pistol but couldn’t stand up. I modified it to a regular squat. I definitely want to work up to getting these. Challenge accepted 🙂
Private Member |
georgetown, tx, united states
My goal is 1 good pistol squat at 58! My form is a halfway pistol but if i have assistance i can do 2. My husband and I thank you for my journey this past year!
Private Member |
lethbridge, alberta, canada
Good for you!!!! My goal is to be able to do them on both legs….right now I can only do one leg and it is still a bit sloppy….not nice and smooth like Z 😉
Private Member |
georgetown, tx, united states
LOL..yes I’m sloppy!.
Private Member |
Don’t think those pistols will be happening today without the possibility of me yelling “help, I’ve fallen and I can’t get up!!!!”. Haha. I will change the pistol to a surrender Squat or include a roll back to help get me up. 😊
Private Member |
canada
That was HARD! The rockets are tough for me just done regularly, I ended up just switching to high knees for the duration because I was getting frustrated with the tripping! The pistol combo was super tough with the 25lb KB. I could only come up without my heel touching the ground on my right leg… left leg needed a little push from my heel once I was in the bottom pistol position.
Private Member |
toronto, on
I began with 15 Minute Fit Slide #16, and just finished this workout in 6:10, proper form. Because I was using my dip station, I did two “pull-ups” per set, and also 12 pull-ups after the workout was complete.
I substituted pistols for weighted surrender squats, and got through the 20 rockets with 3 snags. My legs don’t kick very high, but I am happy to note that since I had decided prior to the workout that I would take my time, that I do have the coordination to do the rockets in future workouts. 🙂
Time for Stretch and Tone #34 – I didn’t get past the 10 minute marks during the week because I had to be somewhere (I did my own stretching later before bed).
Happy weekend everyone! xxo
Private Member |
carpinteria, ca, usa
i need serious calf stretching. any suggestions that you think are effective? i think that is my limitation for the pistol squats.
Private Member |
perth, wa, australia
Did this after 15 min fit slide #7 (I did #16 last Sat so didn’t want to repeat). Managed to do 4 in a row of #1 – I already have to jump up to my pull up bar so no chance to even touch a toe to the floor to help! So excited at my progress. I few months ago I was posting on here that I was never going to do a pull up – I can manage 5 in a row now (my last rep is not pretty but trying to perfect it and increase from 4). Loved this one thank you!!! Happy weekend everyone! Sx
Private Member |
Great progress on the pull ups!
Private Member |
perth, wa, australia
Thank you Nadia 😘