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5 Minute Fat Burning Workout #100 - Special!!
November 17, 2016 | 
Zuzka
Equipment for this workout:
Jump Ropes
Kettlebells
Pull Up Bar
Resistance Bands
Sliding Discs
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’m so excited about this great milestone. I’ve been posting these 5 Minute Friday workouts on my website and YouTube channel for over 2 years. The first workout in this series was posted on August 11th (my name day) 2014 and it was called Ab Shredder. A lot of things were different back then. Our friends would let us shoot at their beautiful backyards, which I was always so grateful for. I remember I wished we had a place like that to shoot and live in. It didn’t look like it would be at all possible at that time. A year later we moved into our own beautiful house with gorgeous backyard. Now I should say, if you believe in something and stay positive at all times, it will manifest for you.
I don’t believe in “positive thinking and the power of the Universe” crap anymore. Life can be pretty unpredictable sometimes and it has a funny way to show you the middle finger when you least expect it. I do believe in integrity, compassion, hard work and in being brave despite of all the fears and negative thoughts you have. I have so many dreams I want to reach and I’m ready to go after them, accepting all the challenges that will come along the way. What about you?
I thought this workout should be special so I put together an awesome routine and an exciting time challenge for us. I managed to complete this routine in 4 minutes and 36 seconds. I dare you to beat my time!
Equipment: Pull up bar, heavy kettlebell (I’m using my MONSTER 90lbs), Jump rope, Sliders, and power band.
Workout Breakdown
Time Challenge
1. KB deadlift / ballerina reverse squat x 10
2. Pull ups x 5
3. Hanging leg raisees x 5
4. Double unders x 20
5. Frog Slide to Reptile push up x 10 alt.
6. Low jack / Plank jack push up x 10 (with power band)
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Try to complete this workout in less than 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 |
Thank you Zuzka for: “I don’t believe in “positive thinking and the power of the Universe” crap anymore.” That stuff always got to me as all the positive thinking in the world can not stop life from happening and with the good, sadly comes the bad as well.
This workout looks so amazing. I just got one question please: for me that don’t have the pull up bar, what other exercises can i substitute with? Thank you for always inspiring me. Love you and your workouts. You are always so encouraging and motivating and I love the bits and pieces of wisdom you include and share with us in your posts. You should consider writing and autobiography, you are so inspirational. xoxoxo
Private Member |
manchester, uk
congratulations on this special mile stone. I’ve been working out with you since before then… and you have done so well with all your hard work. You really deserve it, Thank you, your workouts have changed my life and give me more determination to beat an eating disorder I’ve had for 20 years. I love my workouts they fill me with positive thoughts and energy. so thanks again for your years of hard work xoxox
Private Member |
rotterdam, the nerherlands
Looking forward to do this tonight.
Loved how you could see the first excersise from 2 sides.
Private Member |
omg Zuzka i got so so lost beleiving all this shit i lost myself i got a job in a holistic clinic and it completely warped my mind ive been out of work for a year now and i need help manefesting my dream career help!! xo
Private Member |
Congrats on your milestone Zuzka!!! It is a true honor and great pleasure to follow your workouts daily as well as everything that evolves around it. Awesome 100 five minute workout, felt great especially after 15 minute fat burn #10 😋 Have a wonderful day 😉
Private Member |
czech republic
Zuzka, you reminded me of my granny. She told me, that my father died (he was fighting depression and lost his fight) because we didnt pray enough. it was the first time I wanted to point that middle finger at her. I always say that actions speak louder than words. We did so many things to save our dad but still he pointed the middle finger at us when we least expected it. Sometimes you simply dont get what you deserve… in every aspect. But I believe in karma. So deeply. Maybe all the good things a man do wont come back in a way you expect them … but the time will come, and it is obvious that all the effort you put in what you do is coming. you are amazing.
Private Member |
How exciting! Happy 💯‼️❤️❤️❤️ This was a great addition and have always enjoyed adding a 5 min workout or two as a bonus. Look forward to many more amazing short, yet intense workouts! Thank you!
Private Member |
I wouldn’t say life every gives us the middle finger. I’d prefer to think of life and all of its struggles and tragedies as a wise old sensei teaching me to be strong by making me punch a piece of wood until my hand in swollen and bloody. Lol.
In the words of the great Rocky Balboa “The world ain’t all sunshine and rainbows … nobody is gonna hit as hard as life. But it ain’t about how hard ya hit. It’s about how hard you can get hit and keep moving forward.” 🙂
Private Member |
So S_P_E_C_I_A_L, Zuzka!!! Happy 100!!!
This one was so much fun, I did it through 3X ;-). My time, 5:24; 4:58 & 4:46. Also, I doubled the amount of reps for the KB deadlift / ballerina reverse squat because I do not have a Monster. Thank you! xoxo
Private Member |
Lol: I do not have a monster, that sounds so funny. 😂 I doubt if I will even be able to pick up monster. 🙈
Private Member |
Way to go repeating this 3 times through. 👍
Private Member |
Thanks Yolly! Love Zuzka’s 5 min. wo, the prevoius one ( #99), I did it 4X through! 😉👍
Private Member |
Wow, cool girl! 😀 I’m gonna start adding her 5 minutes workouts to my routine soon. I’m just still taking it easy after a shoulder injury. Just a little yoga at the moment.
Private Member |
Awesome idea, Yolly! In the meantime take care of yourself. Have a great day! Cheers
Private Member |
Congratulations on your 1️⃣0️⃣0️⃣ milestone Zuzka! I’m sure. “Fall down seven times, stand up eight” is a mantra that has got me through some tough times. Wishing you many more milestones to come 💕