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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!
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 |
switzerland/, france
happy 100!
Private Member |
tempe, az, usa
And what a great milestone to have Z…woot woot! I remember reading somewhere of a yoga mat you recommended. Can’t find it now. Mine is peeling and I would like to invest in a better one. Thank you!
Private Member |
I also need a recommendation for a new yoga mat and a couple of yoga blocks, please ! : )
Private Member |
poughkeepsie, ny, usa
You should try a jade yoga mat. The one I have is a little thicker so I don’t have to roll it up when I do push-ups from my knees
Private Member |
Thank you Venus !!
Private Member |
Venus, I just purchased a purple fusion jade yoga mat for $124.95. Looking forward to getting my hands on it !!! : ) thanks for your recommendation : ) !!!
Private Member |
poughkeepsie, ny, usa
I know they are a little pricey but I love mine I hope you do too
Private Member |
dear Venus Valera,
my mat finally arrived (I ordered a purple). Today I used it for the first time and I just LOVE IT !! I can’t believe the slip resistance it offers compared to other brands I used to buy, and the cushioning is superior. My knees are so grateful because today’s squat jumps felt so much easier when landing. Another plus is when I knelt to do my stretches, I didn’t need a towel, since the mat is super soft. Overall, I’m extremely happy. Thank you AGAIN for the recommendation !!
Private Member |
poughkeepsie, ny, usa
I’m glad you love it my favorite thing about the matt also is the slip resistance and also it so easy on the knees enjoy!!!!
Private Member |
ft. lauderdale, fl, usa
Hi ladies, what kind of floor do you workout on? I workout on a hard tile floor on my balcony and my current mat slides around so much.. I actually almost hurt myself using it, so currently I exercise without a mat and it’s so uncomfortable! I am trying to find a good mat that would stay put on the tiles.. can you two recommend this one for the tile floor?
Private Member |
zurich, switzerland
Hi Nicole, the Manduka Black Mat Pro is amazing. It’s expensive, but I have had it for about 8 years now and it’s the best. It’s heavy-duty and doesn’t slide around on any surface.
Private Member |
ft. lauderdale, fl, usa
Wow, that mat looks amazing! I just wish it was thicker, I’ve got really bony joints, so 8mm thickness is a must for me 🙁 Thank you Jesamine,I’ll keep this one as a backup plan!
Private Member |
poughkeepsie, ny, usa
I workout on a wood floor
Private Member |
poughkeepsie, ny, usa
I’ve never workout on tile floor with this mat but is the most grip I’ve ever had with a mat worth a shot if you don’t like it you can always return it
Private Member |
ft. lauderdale, fl, usa
I think I’ll try it, thank you so much for your suggestion 🙂
Private Member |
ft. lauderdale, fl, usa
I’ve just tried the mat for the first time and it is AMAZING! Stays put on the tile floor too and it’s incredibly comfortable to stretch on. It provides enough cushioning, yet doesn’t throw me off balance. Thank you for the suggestion on the mat, I love it!
Private Member |
poughkeepsie, ny, usa
No problem:-)
Private Member |
curitiba, parana, brazil
Hi Zu and friends…workout done. Good workout! Today is very hot here and I was slow like a turtle…feeling lazy and sleepy. Anyways let us keep going, see you all, take care.
1st time-21st Nov 2016-1 round-5:40, 3 rounds-17:40 + 4:00 plank rows (3kg db 100 reps non-stop)- total 21:40 workout.
Private Member |
redmond, oregon, united states
Zuzka, could you post the link for the Monster kb? Thanks so much
Private Member |
va, united states
Three rounds plus 100 KB swings made for a great workout today!
Private Member |
I totally agree with you on this post Zuzka. Sometimes life is unpredictable and hard but we have to keep trying and stay positive. Love who you are as a person. Thank you for being a light for others.
Private Member |
Hi Zuzka, I missed this one Friday. I attached 3 KBs to make up to 90 lbs ;-). It was intense! xoxo
Private Member |
houston, tx, usa
1 round in 4:50 – kept tripping in the first round of DBUs, so that slowed me down a little – did 3 rounds total in 15:52. 90 lb barbel. Brutally awesome. DBUs were fine after first round.
Private Member |
samara, russia
4:44 (40 kg kettlebell)
I think it’s my favorite workout in this series 💖 All the best in the shortest possible amount of time 🌟
I did double unders in a row and didn’t trip, but Zuzka is still faster than me by 8 seconds, oh 🙈😳😃
Private Member |
samara, russia
4:43 (40 kg kettlebell)
+ 24 pull ups in 5 minutes
Private Member |
6:45 – 70# kb, regular jump rope
Private Member |
5:21 – 70#, regular jump rope