Site navigation and social media links
5 Minute Fat Burning Workout #103 - Get Motivated!!
December 08, 2016 | 
Zuzka
Equipment for this workout:
Exercise Ball
Jump Ropes
Pull Up Bar
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
I know that this is not exactly the time of the year when people like to jump into a new lifestyle. The holidays bring us together with family and friends and it usually involves a lot of great food and drink. If you haven’t changed anything about your diet and fitness up until now, why start in the middle of December? Why not start in the new year when the holidays are over, right? I actually totally agree with that strategy and don’t expect you to make huge changes right now, but still, it might make you feel instantly better if you start with my easy to follow Bunny Slope Workout Program for Complete Beginners. It won’t take up too much of your time and you can adjust your diet and eating habits the first week in January. Right after you wake up from the hangover and food coma. Deal? 😉
I hope this workout will motivate you to start a new journey to a healthier and more fulfilling lifestyle. If you sign up for ZGYM, I’ll be there every step of the way!
Equipment: pull up bar, exercise mat, wall, jump rope, exercise ball
Fitness Level: Extreme Athlete
Focus: Strength, Cardio
Body Focus: Total Body
New 5 minute Dynamic Warm Up Routine
Workout Breakdown
Time Challenge – Try to complete within 5 minutes
1. Ninja Jump / wall plank jump x 8
2. Windshield wipers x 10
3. Double Unders x 20
4. One leg pike roll x 6 alt
5. Wheel Push ups with Leg Lift x 10 alt. legs
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
bicester, oxfordshire, united kingdom
Love the combos Zuzanko:) can’t wait to do it. Still thinking about the kick up burpee you show us long time ago. Would you ever do a tutorial for this kind off move. I know it’s quite challenging move but I would love to muster it one day. Have a lovely day everybody x
Private Member |
kraków, poland
Now we know you don’t wear socks 😀
And you’ve written wrong amount reps for the last exercise – 10 instead of 6
Private Member |
After the JR Cardio Kettlebell workout, this one was really intense! But a lot of fun and I totally agree when you say that this journey can be fun, you certainly make it a lot of fun for us daily with your workouts. There is no way we could get bored and the challenge is always there, thanks for all of it ☺️
Private Member |
Totally agree!
Private Member |
tokyo
That was short and sweet, just as I like it 😀
BUT I absolutely cannot do leg lifts while in wheel position, I lost my balance!
Any tips on how to do them?
Private Member |
netherlands
maby you could lie on the balance ball or bend your leg and than progress to stretching it
Private Member |
lake tahoe, nv, usa
That’s also a good way on how to practice this move.
Private Member |
tokyo
Unfortunately I don’t have one but I see your point, I can use something under my back! Thank you!
Private Member |
lake tahoe, nv, usa
Start with a small lift of your foot and over time work your way up to lifting your knee and then the whole leg. You can’t expect to be able to just do it right away. It takes time. Also try to adjust your supporting legs. If you notice I always do a little step towards the middle with the leg that is about to support me. It creates a more stable tripod.
Private Member |
tokyo
Ah, the tripod trick sounds doable! As for now I can lift my foot just a little, I will try that. Thank you!!
I was also wondering about using the wall, like for doing a reverse handstand (from wheel to handstand). It’s a move that’s on my list of “crazy Z-stuff to achieve” 😉
Private Member |
tokyo
I DID IT, I DID IT!!!!!
I followed your advice and did 5 in a row before falling, I am super stoked!!
Sometimes technique is everything, I thought I was not strong enough.
Could you possibly do new technique tutorials? You added a lot of new super crazy cool combos lately. As a new year resolution I’d love to achieve some!
Private Member |
Hi Zuzka, this one was super intense! Honestly, I thought I could not do the last exercise and I have no problem doing the wheel push up but adding the leg lifts were something else. I feel so accomplished that I was able to do them (not as gracefully as yours), yay! It was so A_W_E_S_O_M_E!!! xoxo
Private Member |
netherlands
it really helps inflating your ball doing the pike rolls, but I deffenitly need to work on them because it’s flying everywhere sometimes.. and yesss I finally got a ball and it turned out I dont have to fight to hard with my dog who can play with it, or lock myself in the bathroom 😛
Private Member |
tx, usa
This time of year has been a bit more difficult to eat right and exercise as much as I would like too. SO, thank you for the words of encouragement!
That one leg pike roll was difficult! I should have taken my shoes off too. I couldn’t control the ball as well as I wanted to with them on.
Private Member |
ca, usa
On the last exercise I couldn’t maintain balance to do the leg lift after the wheel pose pushup…..anyone else have problems?
Private Member |
lake tahoe, nv, usa
Like we said below, try to practice this move on the balance ball, or start with small steps. Lift your foot just a few inches off the ground. Once you get used to that, start lifting your knee up. The hardest part is to extending your leg, but you can get there over time. It’s not something you can do over night. It takes practice.
Private Member |
caseyville, illinois
You are so right Z. Baby steps and practice do work!
Private Member |
I started off trying it the way you did it, 1 rep. No foot came off the ground. Then I switched to to the ball and it was much easier. One thing though, I was able to do the push up in the wheel position, so I did those without the ball and the switched to ball for the leg raises.
Private Member |
caseyville, illinois
Loved it! So intense, my heart was screaming,lol. I did 2 rounds but i will practice this more often at 1 round before or after workout or stretch. I fear ninja’s, so i did 3 squat to ground jump tucks then the wall plank jump for the 8 reps. I did knee raises for the wipers and 2 leg on ball pike rolls. The wheel push up leg raise was intense but awesome. will do this a couple times a week.
Private Member |
Zuzka! take out an app!! to follow your programs when we travel and dont take the computer. to be easier to follow the programs! it could have an alarm that when the person sets it up the best time to work out, have the programs for people to be able to follow them, starts day one, and then it keeps count, who knows, offer before and after pictures (before you start a program take a picture and then once you complete the program take another picture with measurements… then if they want to share it public or something have the option…) 😀 have the option to follow your weekly schedule! something cool like that!
check out (fitonomy) as an example it would be so awesome!!!!
I would definitely get it! 😀 😀 😀 Love your workouts!!!