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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
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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
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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 |
curitiba, parana, brazil
Hi Zu and friends…as I mentioned before, house is full, no space to use equipment so I am doing a bodyweight workout today again…see you all, take care.
Private Member |
santa cruz, ca
This was great I got about 5 hours of sleep again last night so I wasn’t at my best. But I did this after JRC&KB #7 and finished in a bit over 7 minutes. My upper body started to really fatigue in the last exercise and my core/abs fatigued with the pike rolls. I was shaking so much, but I used my mirrors to make sure I was in pike position with my shoulders stacked and torso straight. Damn, what a core workout. I think I need more sleep. And time to rest….
I think this is a favorite 5 min workout in terms of intensity. It’s very intense!
Private Member |
Hi Zuzka! I know you don’t count calories, but do you have like a rough estimate of how much protein you eat in a day?
Private Member |
Wheel pose with leg lift = total head plunk on the floor. Totally freaked my boyfriend it when he heard the thump downstairs.
Made me laugh so hard, guess I have something to practice now-slowly!
Private Member |
So today I finally joined your Zgym, although I have followed you for a few years and gleaned different exercise ideas from your Facebook page and youtube. I am a little out of my normal fit condition. I normally do Orange theory workouts and am used to high intensity workouts, but haven’t been able to do those workouts because of the cost. I tried your 5 min workout and had to modify EVERY single exercise. You are amazingly flexible and seem to have a gymnast physique. I discussed this with my Husband and his response was, “she is 15 years younger than you”. I was LIVID!! Typical male response (I’m 44 not 84!!) So now, I’m determined more than ever to work up to this level of fitness and show my husband that 44 is the new 34 and lose a few lbs as I do it. Thanks for the motivation.
Private Member |
switzerland/, france
good attitude Julie, never think it is too late. My Dad is like that ( I am too old…already saying this in his 30s) from as far as I remember. He is 20 yr younger than my FIL (he is more than 85yr), but it worse shape. My FIL has always done exercises and that pays off.
As for flexibility , I recommend you watch the power yoga series that starts around nr 33 , where Z introduces the kinesiological stretching. that was a game changer for me. Mobility is more important than strength.
btw: we are the same age.
Private Member |
tokyo
I wanted to practice my handstands and wall planks so I did “5 min workouts” #101 #102 and #103 in a row.
Totally wiped out 😀
Private Member |
zagreb, croatia
Am I the only one having problems with ninja jumps?
Private Member |
lake tahoe, nv, usa
Im sure you’re not the only one. It’s a very advanced move that requires a lot of power in your hips, core and shoulders.
Private Member |
zagreb, croatia
Thank you Zuzka. I practiced today with my daughter and made progress finally.Not only with ninja jumps but with wheel push ups too. Can’t be happier! Next is reverse burpee….:)
Private Member |
france
Hi everyone! Any ideas on how I can replace windshield-wipers ? I have my pull up bar on a door and cannot make them as I’ll hit the walls on the side … :/
Private Member |
tavares, fl, usa
I do them on the floor. It is not as intense as on the pull-up bar, but still works your abs. 😉
Private Member |
france
Thanks for the tip! Will give it a try! Normally I do cross knee raises pull up but still is less intense…
Private Member |
seattle, washington
Something I have noticed from going to the Y is January 2nd tons of people are there working out! But by March 1st they are almost all gone! Start now and don’t stop in the new year!
Private Member |
perth, wa, australia
Hi Zuzka and Scott. The breakdown has the reps the wrong way round in #4 and #5. I hope I don’t sound like I’m being picky it’s just happened a few times recently and most if the time I watch clips of each exercise then copy the breakdown on my diary. I keep doing the wrong reps of things :). Loved this though – working on #5. Sx