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5 Minute Fat Burning Workout #102
December 01, 2016 | 
Zuzka
Equipment for this workout:
Jump Ropes
Kettlebells
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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Getting into shape or losing weight can be rough sometimes. Progress doesn’t always come easily or fast and it can be really frustrating. The people who went through their own transformation can all tell you that’s it’s not about “enjoying the journey” but more about accepting the challenges. It’s about how much you’re willing to suck it up, and push through the tough times. There is a light at the end of the tunnel though. It’s much easier to keep yourself in shape once you get there.
By the time you get into shape, you’re pretty much used to your new lifestyle. You’re used to exercising daily, and you have already figured out what works for you in terms of diet. Your body also got used to the new level of fitness and created muscle memory. Your muscles that you have already built are actively working as a fat burning furnace, so getting fat when you’re already lean is going to take some time and a really unhealthy lifestyle. Even if you slip for couple months, you’ll be able to bounce back faster because you and your body will already know what it feels like to be in shape.
I think this should be a pretty good motivation. All you have to do is to suck it up for a few months – once you get in shape, life becomes so much easier.
This week’s bonus workout is not for beginners or even intermediates. It’s for those who have been working out with me for a while. My ZGYM members mostly. Those who decided to suck it up and get it done. Every single day. I have done about 365 workouts for the past year. Anyone who is this committed is probably in a really good shape. This workout is not here to discourage you, but to motivate you and get you excited. Age doesn’t matter, current level of fitness doesn’t matter, weight doesn’t matter. All that matters is your level of commitment and how brave you’re willing to be for the next several months.
If you’re a complete beginner and want to start today, then start with my FREE 9 WEEK BUNNY SLOPE PROGRAM. If you get hooked (and you will) then you can continue building your strength in the ZGYM with the next program. How does that sound? Don’t worry, you got this and I’ll be there with you every step of the way.
BTW, if you need a boost of energy and some help with weight loss, then try my Pre-Workout Protein Blend with Botanical Fat Burner. I started the development of this supplement 2 years ago and it’s finally here in my store. I’ve been taking it myself for months and I absolutely love it. Here are some benefits of the supplement:
- It’s low in calories – only 75 cal per serving
- It’s low in carbs – only 8 net carbs per serving
- It gives you energy for your training
- It suppresses appetite so it’s good for weight loss
- It’s got a natural berry flavor and you can use it in smoothies or frozen desserts
- It helps boost metabolism and helps with fat burn
New 5 minute Dynamic Warm Up Routine
Cool Down & Stretching
Workout Breakdown
Time Challenge – Try to complete below 5 minutes
1. Handstand wall kick / 180 jump / walk into push up x 10
2. DBUs x 20
3. Criss Cross mountain sliders (x3) to scorpio push up x 6
4. DBUs x 20
5. Clean and press / squat x 5/5
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 |
Happy Friday everyone!
What a great start of the day reading Zuzka`s motivation rows above and the associated picture just perfectly matches for all of this! I don`t know Zu whether it was conscious to choose this picture for your words, but your handstand symbolizes a letter of “Y” and tells me that `Yes, I am on the right way to support my fitness level, health and with consistency getting there where I wish to be`. This makes me more motivated and confident that the habit or let`s say already a hobby is really worth of every spent minutes with! My current goal is, to do a handstand without a wall support, so this might be a reason why this photo has reached me so deeply:) Thanks for this great workout! Have a great day for all of us and never give up!:)
Private Member |
Hi Zu, I loved the Handstand wall kick / 180 jump / walk into push up. It was so much fun! This one was A_W_E_S_O_M_E!
Happy Friday! xoxo
P.S: I had to practice the Handstand wall kick before hand ;-).
Zu, you wrote: ‘Getting into shape or losing weight can be rough sometimes. Progress doesn’t always come easily or fast and it can be really frustrating. The people who went through their own transformation can all tell you that’s it’s not about “enjoying the journey” but more about accepting the challenges. It’s about how much you’re willing to suck it up, and push through the tough times. There is a light at the end of the tunnel though. It’s much easier to keep yourself in shape once you get there.’
Well said. I’m totally with you! 😉
Private Member |
usa
I agree with Mati’s comment about the Y for Yes I can. The side split handstand picture is amazing. I had to show my husband and he was like wow!
Now that I have a wall I can use I have to start working on the wall kicks and handstands. I have the strength because I can walk my feet up a wall and do wall jump planks but kicking up not facing it just seems a little scary. My husband says he’ll help me this weekend. Happy TGIF! 🙂
Private Member |
québec, canada
Zuzka, this top is really cute!
Question for the girls who don’t have any wall to do handstands, what do you do instead? My home is packed with furnitures, and windows. Haha!
Private Member |
usa
Hi Marilyn. What I used to do is find something I could walk my feet up onto like a dresser, table or the side of a sturdy shelf. The higher the better to get myself as inverted as possible. I think part of the point of the handstand is to build the strengh to hold it and do handstand pushups and shoulder taps. Plus try just holding yourself up with only using one foot to build balance strength. Hope this helps. 🙂
Private Member |
québec, canada
Yes, it helps! Nice idea, thanks Michele. 🙂
Private Member |
I’ve used a door instead (be sure to make sure it’s properly shut before you try – a mistake I made!)
Private Member |
québec, canada
Oops! 😉
The only door I could use near all my training stuff is the outside door (it’s an open space on the 1st floor at home). Sure it’s sturdy but it has a window. I think it may work if I spread my feet on each side of the window though. Thanks Nadia.
Private Member |
curitiba, parana, brazil
Hi Zu…nice to see you are already doing handstand like this! Awesome! Scott in the side bar of workout schedule it is showing 5 min fat burn #102 (beat your personal best)- since long this beat your personal best is there beside the name and this is a new workout so kindly remove this because it confuses me everytime! Thanks…see you all, take care.
Private Member |
caseyville, illinois
LOL! it confuses me also.
Private Member |
los angeles, ca, usa
Hahaha – done. 😉
Private Member |
curitiba, parana, brazil
Thanks Scott! What about showing the date I joined Zgym in my account? My subscription date has disappeared and now it is showing only the date I updated a new credit card, Aug 2016. I would like to see the date I joined Zgym and how long I am a member. Thanks, see you, take care.
Private Member |
Couldn’t do the first exercise , Z you’ll have to give us some tips!!
Private Member |
caseyville, illinois
Saving this one for tomorrow as I practiced my shoulder taps and handstands before JRCk #8 and i upped my presses to 30lb, so i am done. I am loving these new and latest 5 minute workouts! I usually kind of skip them, but these 3 are awesome that i repeat them.
Private Member |
curitiba, parana, brazil
Hi Zu and friends! I did this one but totally disappointed! First with myself because I cannot kick both feet to the wall, I can kick one by one but left I hardly can touch the wall. Second I dont think this is an exercise to be here because most of members can not do a handstand so they will not be able to kick also…I felt a little bit of ego adding this one here. It could be a donkey kick instead of handstand kicks…anyways…I will keep on trying to do handstand first then kicking is a second step. I modified it to handstand kicks with one leg up and other one straight. See you all, take care.
Private Member |
bicester, oxfordshire, united kingdom
Sorry Fernanoahs I got to say something here. I think Zuzka was trying to shows us here how far you can go and manage new moves if you training with her and being consistent with it. I think she so proud of herself how far she got with her training and she wants to share it with us. It has nothing to do with ego. Also you are always the one who wants to see new movements so here we go. I wasn’t able to do it first timebut I kept trying and I managed. You can do it too just keep trying.
Private Member |
curitiba, parana, brazil
Hi Katerina…thanks for your comment. Zuzka has all rights to share with us her progress…she can do a nice video showing us everything she can do…it is different than adding a very advanced exercise in a 5 min workout that everybody will see and try to do it. It will be frustrating to most of people. It is not the case of adding new moves that only she can do…what matters is new moves that everybody can do…it can be hard and advanced but that kick to the wall takes a lot of time for “normal people” do it…maybe you are as advanced as her…what is very nice…or you have an awesome stretching…also very nice, not my case! Hope many others could do it also! See you, take care.
Private Member |
nürnberg, germany
I agree with Katerina! I don’t think this is Ego…You have all the Possibilities to try, you can also do some kind of donkey kick with a wall behind your back and try to reach higher every time until you can kick the wall. Things like the Reptile or Scorpio Push ups are also really really hard to do and an advanced exercise which can be disappointing….
And one day we will all be able to do all of these exercises!:)
Private Member |
ramona, ca, usa
I love your photos like this one that show off your strong, fit physique!! So motivating!!
Private Member |
massachusetts, united states
Thanks for this, still trying to kick up to the wall, so kind of did a donkey kick against the wall and did a double 180 degree turn to get to where i could do the push ups, this was tough especially after jump rope kettle bell wo, but you don’t get results if it doesn’t suck right!!!! lol