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5 Minute Fat Burning Bikini Workout #91
September 08, 2016 | 
Zuzka
Equipment for this workout:
Resistance Bands
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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I hope you’ll have fun with this simple Friday bonus workout. I wanted to show you how easy it is to use the power band and get a great full body workout right on your exercise mat. I think it’s the best exercise equipment for traveling because it’s so compact, you can just put it in your purse. The power band provides a pretty good resistance for your lower body exercises which will help you to keep your but and legs nice and toned on your vacation. It’s not like you can build muscles doing bodyweight squats with power band, but it’s a great way to maintain what you have if you have to hit the road for a week or two. Don’t forget to do your workout for today – check the weekly workout schedule and safe this routine as an extra bonus 😉 Have fun!
Workout Breakdown
1. Jump jack squat with power band x 20
2. Side Plank leg lift toe taps with power band x 10/10
3. Kneeling Leg Extension Lift x 10 (left leg)
4. Kneeling hip abductions x 10 (left leg)
5. Kneeling Leg Extension Lift x 10 (right leg)
6. Kneeling hip abductions x 10 (right leg)
7. Jump Jack Push up with power band x 10
8. Hollow horizontal scissors to vertical scissors x 10 alt.legs
9. Laying ballet hip raise to hip abduction x 20
Progress Tracker
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Hi Zuzka,
I can’t wait to try out this routine tomorrow before Friday night activities with friends 🙂 I had a question for you. I know you don’t do any running, but I was thinking you know so much about nutrition & fitness, that I just had to ask 😉
If you were to add a jogging schedule to support your daily workout schedule, what would you suggest? I am at the point where I have reached my weight loss goals, but want to maintain/room to build muscle and don’t want to lose any growth. If you could provide any feedback (aka number of times per week/how long/intensity) you think I should include, that would be more than amazing!
Sorry if it’s too much to ask, I’m just worried about maintaining my goals so I can continue to live a healthy lifestyle. Happy little Friday and have a great evening!
Private Member |
lakewood, ohio, united states
Hey Katie! Just wanted to share my thoughts as i do incorporate a little bit of running in my routine. I never ‘run’ though, i usually do sets of sprints. I am an ectomorph body type so if i start running too much — especially if it’s just jogging/steady pace, all my muscles just dissappear. If you’re looking for more of a muscle building type of cardio, i would suggest interval running, include some hills/incline, and definitely sprints!!! They target your fast-twitch muscle fibers and that will help your muscles grow. you can really see the difference in body types between ‘sprinters’ and ‘cross country’ runners. totally different. I usually do it on Sundays followed by a nice Z-stretch routine.
Hope that helps!
Private Member |
Mariam,
Thank you so much for the helpful advice! I really appreciate everyone’s input 🙂 I’m just really trying to find my sweet spot for nutrition/fitness balance and haven’t quite found it yet. Can you give an example of how long/speeds (ie 20 minutes for example) you typically do on Sundays when you do hills & sprints? Do you think it would be bad to do sprinting or hills 3x’s a week? I just feel like I should be working out more! haha.
Thanks again for the support and have a fantastic weekend!!
Private Member |
lakewood, ohio, united states
Of course! I love the warriorz community 🙂 Really helps us all stick with our goals and hear different perspectives! Honestly, I am lucky to live by a park that has a vicious hill i love to conquer 🙂 But before that, I used to go on a highschool track. I keep it very short and sweet, but i also push myself very intensely during this time– its all or nothing. I usually set a # for myself like ‘5 uphill sprints’ or on a track, you could do 10x 100 meter sprints (the straightaway). I usually complete however much of that goal as possible (like an AMRAP) within 10-15 minutes maximum. I don’t like running on treadmills so i couldn’t give good advice on that. I would definitely allow recovery time after sprints, 3x a week sounds ideal. I’m usually so beat after a sprint workout that 1x week along with the Zgym has been plenty for me!!
Private Member |
Zuzka, there’s a mistake in the workout breakdown – you’re doing 20 reps of Kneeling Leg Extension Lift and 20 reps of Kneeling hip abductions instead of 10 reps as written in the breakdown…
Private Member |
Ups I did 10.
Private Member |
Just add the remaining 10/10 to your next workout! 🙂
Private Member |
switzerland/, france
the powerband is also convenient for outdoors workout as it fits in a pocket (or bra). It would be great to find a few things to do upper body too with it. Except rows…I can’t really seem to find out tough. any idea?
Private Member |
Yes power band is great because you can take it with you when traveling. I took it with me and also forgot it in the apartment where I was staying. Realize that when I was already home and preparing to do the workout. 🙂 Luckily I have another two, but the one I forgot was the strongest one.
So, I did 5 min wo 2 rounds. Amazing. And JRCK # 2 without jump rope, just 8 min interv.training, but I did two rounds.
happy weekend everyone
Private Member |
baltimore, md, united states
hi zuzka i was looking at ur older workout videos and compared to ur new ones u can see the results in ur body ur legs r the most prominent. i have been working out with u for going on two years in december and although i have lost 28 pounds i have about 28 more to go. i should have the results that u have but i am holding myself back bc of my diet. i have always had an issue with food. i love it. and i try to follow ur diet journal but half the stuff ive never even heard of or i cant afford it. i work my butt of when it comes to the workouts and though i have toned up alot im not seeing the results i feel i should how much of a role does ur diet play in this process i mean bc the way i workout i just dont understand. i think i need a over eating disorder group support or something anyway thanks for letting me vent
Private Member |
lakewood, ohio, united states
Awww stick through it Dawn!!!! We all have things we could be doing better, trust me. Some people have a hard time staying consistent, some people have a hard time pushing themselves to the max, and some people have difficulty with diet. I have been with Z about 2 years now too and I really found what can make or break it, is how i support my training with diet. I used to work out so super hard, especially on my glutes, and be so discouraged when they weren’t growing. As soon as i started eating more protein and overall calories, in conjunction with Zuzks never ending variety of workouts 😉 my glutes have been growing ever since.
Try tracking what you eat in a journal, to help hold yourself accountable, and be patient with yourself. I love Z’s principle of ‘earning’ your workout, and found that it helps me re-assess if i reeeeeeeally need that extra helping, and also remember that i can enjoy things here and there but especially after an intense workout. 🙂
Private Member |
baltimore, md, united states
right i know but man it just seems so unfair now if it were the other way around where the success rate was 80 percent workout and the other twenty was based on diet id be looking like z lol no ty so much for ur encouraging words i really do appreciate it and i wont give up but damn it is so hard to follow the right diet for me anyway especially at night thats when i really want to eat i did better yesterday the thing is i will do good for about four or five days then go on an eating binge i think that my workouts will even it out but it doesnt like i said its so unfair the ratio they say ur success rate to loss weight depends 80 percent on ur diet and 20 on your workout i went and google what is more important when it comes to losing weight exercise or diet i didnt like the answer lol anyway i will keep pusing through it and congrads on ur success they say its even harder to gain weight when u want or need to then to loss it i wish i had that problem though see ya
Private Member |
johannesburg, south africa
It is unfair that fat is gained so easily but so hard to work off :`-(
I never paid attention to my diet but exercised hard and took me ages just to lose a kg or change my body composition. Once I paid attention to my diet, the fat just melted off and I saw the results much quicker. The hardest work is in the kitchen!
Private Member |
baltimore, md, united states
i love this ty the hardest work is in the kitchen! i will remember this
Private Member |
Just did the JRCK #2 and this one as my bonus workout and it was a lot of fun, I’m a sweaty mess now but I feel great! Happy Friday 😊 XOX
Private Member |
williasmport, pennsylvania, united states
I think my band was too stiff. I couldn’t stretch it much…I definitely can improve with this one…the push ups and the Ana for sure! 🙂
Private Member |
Zuzka!!! This one was so just awesome wo. My arms, abs & butt are on fireee. Loved it all! Happy Friday!xoxo
Private Member |
Zuzka were did you buy your resistance band. It looks different that your regular band that you use .
Private Member |
michigan, usa
Fun 5 minute. Omitted the ab scissors but did supported leg lifts for pregnancy. I was getting super frustrated because my power band is starting to curl up and slide aroun very easily. It never used to do that. Does that mean my medium power band is wearing out? Should I replace it? Or move up to heavy power band? Going to do JRC 2 now for a cardio burn. Love those.