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5 Minute Fat Burning Bikini Workout #92
September 15, 2016 | 
Zuzka
Equipment for this workout:
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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You don’t need to warm up for this workout, it’s a low impact bodyweight routine using just an exercise ball and a chair. If you feel like you’re having a hard time with the legs elevated exercises on the ball, you can always move the ball under your thighs to decrease the challenge. The plank knee tucks and push ups won’t be as hard that way. This is just a bonus workout, don’t forget to do your full length training in the ZGYM!
Workout Breakdown
swiss ball
1. Knee tuck leg lift knees to chest x 10 alt.
2. Legs elevated push up (x3) / Froggers (x 3) x 5
chair
3. Step up / leg lift x 10/10
4. Ballerina backward lunge / one leg squat x 10/10
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1 round for time – try to get this workout done within 5 minutes!
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 |
spain
I did it in 7′ and 15”. I think I should have done it before “cardio shred 31”, as a warm up, and not after. I was exhausted….
Private Member |
Ok, I wasn’t the only one. I could only do 1/2 of it. We’ll get there.
Private Member |
It was really a nice bonus workout after Cardio Shred #31. I was dying and I had read “2 rounds for time” so I thought we would do this one twice. I was relieved when I realized it wasn’t the case hahaha! Have a great day evereyone 😁 XOX
Private Member |
I did 2 rounds of this awesome workout but I did not measure my time. I was focused on proper form, because this swiss ball is giving me headache and amazing burn in my abs. So, as much as I am NOT comfortable on this ball, I really see amazing results on my abs.
Private Member |
usa
Hi Alex, I’m having the same problem with the ball. I noticed in another comment on a previous workout you mentioned it. I cannot do exercises with just one leg on it. I just keep rolling off and getting very frustrated. I think I’m going to practice just planks and raise one leg just slightly alternating to gain some core strength. I’m just glad I’m not alone on this. Do you have any suggestions on how you’re working on the balance thing? On one workout I just pinned it in between furniture. Lol!
Private Member |
Hi Michele, I think there is no other way, but practicing, practicing and practicing. At first I had trouble with both legs on the ball, now that is easy and I have trouble with stability on one leg, I do fall down, but I try again. But these workouts are really great for my abs and core, I can feel the burn and I can see the results. So I hope Zuzka will include more swiss ball in workouts.
Private Member |
usa
Yes I agree. My darn ball has a leak in it. I guess I need to buy a better quality one.
Private Member |
Hi Zuzka…. I was wondering if you could just somehow incorporate your food journal into your weekly vlogs?
That way you could just list what you ate and not have to do two separate posts which I’m sure takes a lot of time.
Private Member |
lake tahoe, nv, usa
I can’t because I don’t want to share my food journal with the public – only ZGYM members. Also I don’t want to talk about what I ate in my weekly vlogs – those should be more fun 🙂
Private Member |
Ahhh well that makes sense. Thanks for putting so much time and effort into both the vlogs and food journals.. much appreciated:-)
Private Member |
washington, dc, usa
I couldn’t keep up after having done Cardio Shred 31 before this. Something to work towards.
Private Member |
Hi Zuzka, this one was quite intense! Happy Friday! xoxo
Private Member |
Fun! This was surprisingly intense. I loved the knee tuck leg lifts to chest rolls. I really felt every move.
Private Member |
santa cruz, ca
This was very challenging! I have a 45 cm Swiss ball now, which is more challenging than my previous 55 cm ball. Less surface area to balance on. I much prefer it for my fitness level. I got so much more worked with this ball! I’m also short, so it fits better. The froggers were MUCH more effective with this sized ball.
I completed one round in 5:30 after doing Body Crush #30. I hadn’t read the workout schedule and coincidentally chose Cardio Shred #31 on my own on Wednesday, haha. I was nearly hyperventilating after Body Crush #30 (beat my previous score from April!).
Zuzka, I’m confused. You said to complete 2 rounds. You only did one. I could barely complete 1 round in 5 minutes, and I doubt I could complete 2 in 5 min!!! Is this a typo??????
Private Member |
lake tahoe, nv, usa
Damn that was a typo 🙂 but maybe you could do two in 5 minutes 😉
Private Member |
santa cruz, ca
It’s all good! I would have to be on speed to accomplish that, haha. It’s a really great workout!
Private Member |
baltimore, md, united states
wow!
Private Member |
Hi Zuzka, I did this one instead doing a poyo. This was intense! Loved it! xoxo