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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 |
Hi there Zuzka,
Wondering if you had ever thought of doing a perk type thing for referrals? I KNOW for sure of 4 people who I have talked to about you who did join ZGym…and those are only the ones I know for sure who joined. Maybe for a certain number of people who do join that we refer then maybe like a credit toward ….I dunno, YOUR MERCHANDISE! 🙂
Or maybe a free month? Just throwin that out there. I can promise you that I have at least 3-5 people per week ask me what I do or who I follow. I always pass you along 🙂
Private Member |
canada
Awesome!! 5:54!
Private Member |
braila (br), brăila, romania
Hi everyone! I need a series for beginner handstand from zero. I was never able to kick one leg up. What you recommend?
Thanks
Private Member |
berkel en rodenrijs, netherland
Hi Nicole, I am not able to do handstands yet so I did pike jumps instead. Hope it can help!
Private Member |
nürnberg, germany
Try handstand against a wall…start standing, put your hands on the ground and use the momentum to kick up your legs. At the beginning you will probably not reach the wall or “smash” against it, but you will become better and better…That’s how I started (Have to admit as a child)
Private Member |
Hi Zuzka! Summer pause it’s about to start here in Brazil. I was wondering if you could point me which week program you started preparing for summer this year so I could follow from there!
Thanks!!
Private Member |
caseyville, illinois
i loved this one. did this before cardio shred #33 and some handstand work. Next time i would like to do 3-4 rounds and add some jump roping to finish
Private Member |
Hi Zuzka, loved, loved this one. The Handstand wall kick / 180 jump / walk into push up combo was so much fun! So A-w-e-s-o-m-e 5 min. wo. Thank you! xoxo
Private Member |
massachusetts, united states
Whew!! this was fast and fun! Tough though after lifted butt!!
Thank you!!!
Private Member |
brisbane, australia
I couldn’t do the handstand wall kicks at first, but I kept trying and eventually got there. This was lots of fun and now I can do a new move!
Private Member |
houston, tx, usa
Loved this. Did first round with her..6 mins. Then 2 more rounds for 3 total – 20 minutes. Keep the advanced workouts coming!!
Private Member |
samara, russia
9:24 (16 kg kettlebell)
I had a tough time with Handstand wall kicks, I got it very clumsy and the right leg touched the wall faster than the left leg 🙈
Private Member |
samara, russia
8:51 (16 kg kettlebell)
+ 71 pistols in 5 minutes