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5 Minute Fat Burn Workout #121 - ABS!
April 13, 2017 | 
Zuzka
Equipment for this workout:
Bodyweight only
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
*however long it takes you to complete 1 round
- 20 reps - Side Crunch - (L x10)(R x10)
- 10 reps - Bird Dog - (L x5)(R x5)
- 20 reps - Side Plank Leg Lift Toe Touch - (L x10)(R x10)
- 10 reps - Leg Lift/ Leg abd/ Sit Up Knee Tuck
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This is a bonus workout that you're more than welcome to do on top of your ZGYM training. If you prefer to just do the 100 KB swings, it's ok. It's also ok to do it all - you're the one who knows what's best for YOU. Have fun and I hope you'll have a great weekend!
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No-Equipment Needed Total Body Fitness Program – If you can handle basic bodyweight exercises, you’re going to love this 6 week Bodyweight Only workout program. It will take your cardio and strength to a whole new level!
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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 |
massachusetts, united states
Excited to do this after the benchmark wo and kb swings!!
Thank You!!
Private Member |
switzerland/, france
I am curious and excited to see your nutrition plan soon. My culprit is not to follow a diet, but to switch from a diet to a maintenance phase.
will you address this?
what would be your tip to have a smooth transition? since the result (in the good or bad direction) take weeks, we are never sure if we are on point.
Private Member |
santa cruz, ca
Thank you, Zuzka, for this wonderful ab workout! This is another favorite add-on!
I’d like to also second Laila’s question about maintenance. I went ahead and purchased the book recommendation you made for the Every Other Day Diet. A used copy is very inexpensive on Amazon.com. So I have not read it yet, and maybe my question will be answered when I receive it. But I’d also like to know what “maintenance” looks like. I am already fit and don’t have much fat to lose. I more so want to continue chiseling my body down and improving the shape I have, but not necessarily lose more weight. I wonder if 1-2 fast days (500 calorie days) per week would be enough for me?
Anyway, I am soon to become a TCM practitioner/primary care physician, and like you, I am passionate about health, medicine, nutrition, fitness, etc. So I like to gather all the information I can get for my future patients! Thank you for your explorations because they give me so many ideas for what training and certifications I will begin adding once I get my license and start taking CEUs! I’ve got Egoscue on my list already, and perhaps will add personal training to my list of certs, since I’m already a fitness freak! Woo hoo! One week til graduation, woo hoo!!!
I love you, Z! Keep those awesome workouts coming. I am so happy watching you flourish and grow into your power, becoming an expert at what you do, merging modalities so that you offer a wholistic view to benefit humanity! Keep being your authentic, unique, immensely talented self! Keep learning!!
Private Member |
I would like to know the answer to your question as well. I am already fit and at a happy weight. Just want to get more muscle definition.
Private Member |
Ditto to your comments about Z, she’s an inspiration and I’ve learned a lot from her . I’m keen on a maintenance program too.
Congratulations FP ! You’ve worked so hard , all the best to a new chapter and I’m sure you will be an inspiring, dedicated TCM practitioner etc !
Private Member |
santa cruz, ca
Thank you!!!! I appreciate it! My whole life has been usurped by my studies for the past 4 years. It’s not an easy system of medicine to learn, along with the Western med component. And like Z, the power of health, medicine, and fitness today is in INTEGRATION. 🙂 No more black and white. We now live in an age where successful entrepreneurs in the vast health field (independently oriented career-minded people) will benefit the greatest by empowering people to be in charge of their health, well-being, fitness, and happiness.
Private Member |
I too am very interested in the meal plan. The intermittent fasting coffee talk was great as well. I wonder if we should continue the weekly workout schedule even in the 500 calorie days? Or, should we rest those days and maybe do two workouts in the other days?
Private Member |
I do intermittent fasting on a 4-6 hour window. I do 2 of z’s workouts every morning in a fasted state with no problems.
Private Member |
So you fast every 4 to 6 hours? Does that count bedtime? When I wake up hungry I usually don’t feel strong enough to do a solid workout routine.
Private Member |
I eat during a 4-6 hour window. I eat from 2pm-8pm and that’s it.. I’ve never been able to eat in the mornings. I workout at 9am.
Private Member |
Hi Zuzka! I have trouble keeping my foot flat on the ground when doing deep side lunge stretch from your most recent 15 minute cool down video. I can’t tell where the weakness is stemming from, ankles, knees.. any suggestions? Thank you 🙂
-Tracie
Private Member |
Hi Zuzka, I really liked the side Crunch & the Leg Lift / Leg abd. / Sit up knee tuck! The Bird Dog & Side Plank Leg Lift Toe Touch were hard to keep my balance for the first time around. So, I did it through 2X and was much better. Loved all the combos! FUN! xoxo
Private Member |
usa
I loved this workout! I did buy-in and buy-out of 50 KB swings = 100. Going to the beach for the weekend so doing this one every day with my swings. Happy Easter weekend Zuzka and WarriorZ! 😊🐣
Private Member |
san antonio, texas
Thank You for this Zuzka. Felt so good after the Benchmark which nearly killed me 😅
Private Member |
switzerland
Hi Zuzka, did you heard about Ido Portal and his movement method…? pretty interesting! 🙂
Thanks for this 5min fat burn workout 😉 Happy Eastern!!!!!!
Private Member |
This was so much fun and my abs are burning! Marked as one of my favorites ☺ Thanks!!
Private Member |
Oh I’m marking this one to do again later for sure. Very cool and I can see I need to up my game with my balance. Thanks Ms. Z.