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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
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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 |
lethbridge, alberta, canada
Wow tough one! What a great way to work on the pistols. Could feel every muscle in my legs screaming and still couldn’t do it 🙂 Will try those again for practice! Thank you Zuzka, another day in the bag!
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I did this workout yesterday along with 5 min #110. Pistols with kb are very difficult for me. I dont have the required mobility on my ankles and hamstrings so I did it separated up and down with the help of the wall, then I did the kb pass under. First exercises is nice but I dont have enough space on my gym room to open the legs fully…kkkk. Planning to work on pistols with power band till I gain some flexibility. See you all and take care.
Private Member |
massachusetts, united states
Did this one today after killer legs, need work on pistols but i did better than i thought I was going to do.
Thank you!
Private Member |
Hi Zuzka, I missed this one yesterday. I did it after the HB#2. The Rocket / jump jacks were fun. The weighted pistols were intense! Loved this 5 min. wo! xoxo
Private Member |
warsaw, poland
I don’t remember this one 😳 I will be doing this 5min-ish often. I love it 💜
Private Member |
samara, russia
5:07 (12 kg kettlebell)
Private Member |
samara, russia
4:56 (12 kg kettlebell)