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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)
______________________
Try to complete this workout in less than 5 minutes!
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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 |
mumbai, india
I still remember the #50 special with a burpee workout. I repeat that one a lot, especially when travelling. How time flies!
Private Member |
caseyville, illinois
I really liked this one. i did this after Fit slide #10. I did 2 rounds in 16 minutes. i do not have 100lb KB and was not in garage with a barbell, so i took my thinner assistance band and wrapped it around my neck/shoulders and the bottoms of my feet. I picked up the center of the band along with the handle of the KB which is 55lbs. It worked! Not sure how much resistance that adds though. There are probably other ways to do this, so any ideas are welcome.
Private Member |
For extra weight, ‘ve lifted two kettle bells before (from sides, like a suitcase lift) using my 20kg and 16kg, switching sides halfway through the reps!
Private Member |
caseyville, illinois
That’s a great idea. I will try that Monday when I try the work out again. Then I will try the band added and see the difference i feel.
Private Member |
Did you get a chance to try lifting two kettlebells? I must admit it can feel a bit awkward – I sometimes use my 20kg and 28kg, but then have to stand on blocks as the bells are so big! Another alternative is to do a one-leg deadlift, but double the reps.
Private Member |
caseyville, illinois
I plan to try this workout again this week; maybe today after fit slide. I like the one leg idea, but will try your idea. if i don’t like it, i will go back to adding the assist band as that was tough! There is another way to attach it i looked up. Around a post or stable object then grab it along with the handle of the bell. Thanks for keeping me updated!
Private Member |
belgrade, serbia
Great woRkout
Love the heavy kettlebettle!
Your teeth look beautiful btw!!!!😁
Private Member |
Congratulations Zuzka! I 100% agree with everything you said about not letting our fears hold us back. It’s not an easy thing to do, but the rewards, empowerment – and if it doesn’t work out – the personal growth, are absolutely worth it.
This workout along with the 15 Minute Fit Slide you scheduled today made for a killer 20 minute sweat session, btw!
Private Member |
massachusetts, united states
Thanks for this workout especially after the 15 minute fit slide, this was awesome! Congrats on the 100th, so cool, and thanks again for all you do for us! Keep smiling!
Private Member |
usa
Great workout. Congrats on the 100th milestone, Zuzka! I’ve been following you for over 5 years. I forgot how I found you on YouTube. I was new to the website and I think I was looking for workouts after I had to cancel my gym membership because I afford it anymore. Anyway, it was a positive turn for me. I started training for my first half marathon and doing your workouts. I was a former certified personal trainer and I hadn’t seen anyone workout like you did. (And I had a bunch of workout videos.) It was against everything I was thought by the NSCA. Only athletes were supposed to do plyometric drills and exercises like you were doing and some of the exercises I’d never seen.
I do believe that being positive has far more benefits than not. I hate being around negative people. As far as “the power of the universe”, not really. I believe a person makes their own happiness – you take what’s given to you and strive to do the best you can. I also believe spirituality is important no matter what you believe in. I also like the quote from Forrest Gump: “I don’t know if we each have a destiny, or if we’re all just floating around accidental-like on a breeze, but I think maybe it’s both. Maybe both is happening at the same time.” 🙂
Private Member |
curitiba, parana, brazil
Hi Zu and friends…very nice to be celebrating 100 workouts…it is too much girl! Well done and keep it up! I am totally skipping this one today. My entire body is sore…specially shoulder blades, lower back, arms, legs and butt…hahahha 🙂 I have been doing a plank challenge+yoga practice+Zgym workouts and I really do not know which one is making me sore! But I am going to do a Stretch and tone workout today (I did Stretch & Tone #8), few handstand drills and one more day of plank challenge. That is all. See you all, take care and a nice weekend to everybody. P.S: Zu…I tried the homework with swiss ball and I could touch my entire back in the wall and one foot but I could not transfer the weight of my body completely and remove both foot of the ball…I want to really cry because I am still afraid of this handstand! Of course it is a matter of strength and stretching also but I am afraid…let me be frank…I try till some extend…I cant simply jump on it…today I saw some ladies from my yoga class, they can not perform many other asanas but they can jump on the wall so easily…anyways…each person is different and I need to solve this fear with myself…let us see what will happen next…See you, take care.
Private Member |
Hi Fernanda , a suggestion to get into wall handstand . How about getting your yoga teacher or someone to help with wall handstand by grabbing your legs as you kick into handstand . That’s how I learned it . Am a yoga teacher and help my students get into handstand that way . It’s overcoming the fear of being up side down etc ..In time with practice , you can easily kick up yourself . Hope this helps 😊
Private Member |
curitiba, parana, brazil
Hi Michele, thanks for your suggestion. My yoga teacher is already doing it…I try to kick few times and few times he holds my leg up…like this I can stay in handstand on the wall for few minutes. But I would like to learn how to kick by myself…I used the Swiss ball like Zuzka said but still I am not that confident to remove both feet of the ball. Anyways, I am giving time to myself and I will keep practicing. See you and take care.
Private Member |
There’s a momentum to the kick , swinging the lifted leg over close to the wall . Be sure to switch legs so as to balance the body. Keep practicing and it will come 😊
Private Member |
toronto, canada
I’m learning to focus on one big goal at a time (2 sometimes). For example, I’m currently doing an accelerated accounting program which involves mastering 11 courses in 10 months. Then I’m going for my CPA designation. This is a huge goal for me because my background is in Fine Art (drawing, painting, sculpting) and I have no experience in accounting.
I wanted to share a non-fitness related goal to add to the inspiration that even if you can’t do it at first, you will do anything you set your mind to 🙂 and I think the discipline I have learned to have by sticking to workouts, eating and sleeping properly has contributed to my discipline in other areas of life, like school.
Private Member |
toronto, canada
I’m learning to focus on one big goal at a time (2 sometimes). For example, I’m currently doing an accelerated accounting program which involves mastering 11 courses in 10 months. Then I’m going for my CPA designation. This is a huge goal for me because my background is in Fine Art (drawing, painting, sculpting) and I have no experience in accounting.
I wanted to share a non-fitness related goal to add to the inspiration that even if you can’t do it at first, you will do anything you set your mind to 🙂 and I think the discipline I have learned to have by sticking to workouts, eating and sleeping properly has contributed to my discipline in other areas of life, like school.
BTW, Congrats Z!!
Private Member |
tampa, florida, usa
Hey Zuzka!
I’ve been a long time member of your workout program even since the “body rock” days. About a year ago I moved around the country and was limited to equipment, (such as kettle-bells, etc…) so I joined a gym in order to have all the equipment. In the gym it’s kind of hard to do these types of workouts though, as every equipment (like the bar or kettle-bells) is spread amongst the place. Anyways, I am just going to quit my gym membership, buy the equipment, and do the workouts at home, like you! I’d like to know where I can get a pull up bar like yours (I’m 4’10 so I hope I can find an adjustable one)? And also, I weight a 100 lbs. Based on my weight, what would be the equivalent kettle bell weight for me? Or is it safe for me to use a 90lb kettle bell? I know you use 90lbs and sometimes you lower the weight. In general I’m always confused by the weight proportions because I don’t know the correct weight for my size or if my size even matters. Lastly, how can I become proficient at all the pull up bar exercises? I have never been able to do any pull up bar exercises and this frustrates me (I guess I haven’t developed that much upper body strength).
Anyways, Thank you for all you do! You’re awesome!
Private Member |
caseyville, illinois
I have doorway pull up bar and one free standing in my garage that i got second hand. I use my door way pull up more. You can keep a stool close by to step on. I am still working on my pull ups. Zuzka told me to watch her Warrior Wednesday Pull ups video and attach an assist band to the bar and a couple chin ups whenever i walk by, at least a few a day. I am doing this now and i like it. I have a thinner band for those and a thicker band for the workouts or when i do more. My goal is to be able to at least 15 chin ups with this band before going to the thinnest band.
As far as weight of your bells, start at the lightest and work your way up to as heavy as you can handle. I started at 15 lbs and right now my upper body handles a 25lb KB. I will eventually try 30lb. I don’t work enough with them for upper body, though to gain strength quickly. Lower body you will work up quickly and it depends on the exercise you are doing. Really.