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5 Minute Fat Burning Bikini Workout #86
August 04, 2016 | 
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
How many reps total can you do in 5 minutes? Challenge yourself and try to beat my score for this workout. The exercises are basic bodyweight moves and can be modified if necessary. For example if you can’t do a jump squat, then stick with regular squat. If you’re having a hard time with the side plank, you can support yourself with your elbow. If push ups are not your strong suit yet, you can do them off of your knees. Bottom line is, it’s only 5 minutes and I know you can do this!
Workout Breakdown
- Jump squat side lunge heel lift x 10 alt sides
- Side Plank knee tuck push up x 10 alt sides
- Heel Touch / straddle sit up x 10
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1 round counts 30 reps for the progress tracker.
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 |
Love your shoulders in this pic! My pull-up bar finally arrived and all I want to do are pull-ups and chin-ups, can’t wait for the new upper body/abs/handstand series 🙂
Private Member |
switzerland
Really nice and effective!!! 😀
Private Member |
I did this one after Cardio shred #21. 2 full rounds and 2 jump squats to side lunge leglift for me = 62 reps. I am dripping in sweat! 🙂
Private Member |
perth, wa, australia
Yet another fave. 2 rounds + 5 of #1. Sx
Private Member |
Cellulite… the naughty word. Some fitness people I have followed in the past blame fat. They told me to imagine cheese.. the curds and what I eat is the way it’s going to look on my butt and thighs (cheese curds). But for you Zuzka…. it seems that your skin is not only glowing, healthy but it’s also tight and cellulite free. So I’m guessing the fat to cellulite myth is just that.. a myth. I know you eat fat and it doesn’t affect your thighs and butt.
Private Member |
tavares, fl, usa
I don’t know how long ago it was, and you may be able to find the video on YouTube…. Zuzka created a very inspirational vlog about cellulite and her own experience with it. Whenever someone talks about cellulite, that video pops into te front of my brain…. I found it. I hope it’s okay with Zuzka that I post it here. (I will because she has been an inspiration to me and I have been following her throughout her ((& my own)) journeys.
https://youtu.be/dwQxiy-_mLc
Private Member |
lake tahoe, nv, usa
Sure, but I’m gonna have to watch that video because that’s a while ago and I’ve learned and changed my diet slightly since then and I’m pretty sure I had more cellulite then than I have now 🙂
Private Member |
Thank you:)
Private Member |
switzerland/, france
Z told us that she used to have cellulites , but since she did cut carbs, it has improved her skin and what is underneath 🙂
The first thing that did strike me when I started studying biology at college, is that all cells membrane are made of fat, so our bodies desperately need fat (that’s why it’s call essential). Sugar is used for energy (and no sugar types is called essential), not for building the body. So why was there so much negativity towards fat?..that was like 20 years ago, luckily it has become more and more proven that we should not fear (good) fats. Anyways, there is carbs in loads of things we eat, so we get some even if cutting carbs:)
I wish I could eat more fruit varieties, but since I am on low FODMAP I feel so much better.
Surprisingly, the standard sugar is one of the most digestible form of sugar on FODMAP. Alcohol sugars are not so good (like those presented by Zuzka: erythritol, steviol, xylitol), so I go with low glycemic index “normal” sugars such as coconut flower sugar, agave syrup, honey, brown whole sugar cane…but then obviously don’t go with more than 2-3 teaspoons a day.
Private Member |
santa cruz, ca
Yes, it is truly amazing the evolution of science and how that affects the stigmas, perceptions, and even prejudices that dominate these eras of health paradigms. I took Bio maybe 15 years ago, and I, too, remember how “fat” was approached. I think it’s important that we take everything we read online, learn from articles, magazines, even doctors (!!) with a grain of salt. Most doctorsin the US follow the paradigms that existed during the time they were in medical school and/or the ones that they are required to support/defend in order to sell the pharmaceuticals from the companies they are partnered with. Although, you’re in France, so you probably don’t have many of the medical issues we face in this country, nor the science-based health paradigms that are proven, then disproven, and confuse people, as much as here….. Was there ever a fat scare in France?
Private Member |
switzerland/, france
oh yes, there is totally fat scare over here too, but not the extent to write “fat-free” on a pack of wheat flour…if you see what I mean.
Before sitting on same benches as future doctors at college ( and realizing they are totally same person like me…not super-humans), I had beforehand stopped to kinda “trust” the doctors when e.g. asking my Dad or other relatives that were diagnosed with whichever issue, what did the doctor say they would have to change?…”nothing” was most on the time the answer!
How can you continue to do the same routines, same food, same-same..and expect a different outcome ?
some call it insanity.
it is well-known that doctors are not trained on nutrition.To take it a step-further, the quality of food also makes a difference ( e.g. not every tomato is made equal- if grown out of ground, with no good rich minerals, natural light, water, etc…)
anyhow, I could go like this for hours 🙂 …now time to train 🙂
Private Member |
santa cruz, ca
Hahaha, OH BOY! The topic of allopathic versus holistic medicine! Woo hoo! This could go on for hours! Haha, I share your sentiments and I like your ideas. Yes, in Western culture, the doctor is given a lot of esteem and praise, like he/she is a god whose word must be taken as true! But people are now returning to a philosophy and awareness of health as a right we all have and greatly influenced by the personal choices we make! I honestly cannot see medicine moving forward without integration. Period! There has to be an integration of “alternative” (whatever that means) and standard medicine! That would be a strong medicine.
Anyway, fat free is nuts. Insane. I would be completely dead by now, with the level of stress I put up with in my TCM graduate program. I need fat for my adrenals!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
Private Member |
Thank you!!!!
Private Member |
What about cholesterol? I do use coconut in my coffee but not butter and try to do good fats like eggs with yolk, grass fed beef, salmon, etc. I’m not perfect through I am a sugar holic and trying to make it though most days without binge eating some lemon heads. BUT I just got blood work back and my LDL is high:( but my HDL is also high which is good. They want me to supplement with Omega something to provide me with high levels of omega 3 oils…. isn’t that weird?
Has anyone onthe good fats/ low carb diet gotten blood work done recently?
Private Member |
Love this one! Did JRCKB #2 first. Loved it.
Private Member |
lethbridge, alberta, canada
Two rounds and three jump squats really kicked my butt……..amazing and effective again Z!! Thanks and now for a 7 hour drive 🙂
Private Member |
HI Zuzka, I did it 3X. Great exercise combos, especially the Side Plank knee tuck push up. Loved it! Happy Friday! xoxo
Private Member |
lake tahoe, nv, usa
Nice!
Private Member |
Loved this for a nice little “overtime” WO after my super intense workout. Go WarriorZ!
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I did this one today with few modifications (yesterday I did squats and side lunges…and also did push-ups on previous 5 min wo I did today #84 and #85) as exercise 1 I did 20 reps of Everest climbers+7 reps of diamond push-ups and as exercise 2 I did knee tucks with bird dog. It was good! Score below! See you all, take care and a nice weekend to everybody!
Score-1-20 Everest climbers+7 diamond push-ups, 2-10 side knee tucks-bird dog (lifting left arm right leg, right arm left leg), 3-10- 2 rounds +6 reps of exercise 1.