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5 Minute Fat Burning Workout #106
December 29, 2016 | 
Zuzka
Equipment for this workout:
Bodyweight only
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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Tips for this workout:
1.Feel free to use a chair for the standing exercises – it will help you with balance.
2. If the side plank is too hard, you can support yourself with your elbow.
Workout Breakdown
Time Challenge – Try to complete within 5 Minutes
1. Warrior III knee tuck x 6/6
2. Ballerina chair squat / one leg squat x 6 alt. legs
3. Plank scissors x 10
*For low impact do plank leg lifts instead
4. Side plank bicycle (x5) / Crab kick up (x5) x 2/2
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 |
ramona, ca, usa
If you do a fitness retreat in Tahoe, I would be the first to sign up! Also, the website looks great, I noticed it this morning and I love it.
Private Member |
switzerland/, france
I wanted to achieve things in 2016 I didn’t , so some goals are back on the list for 2017, BUT with some new tools to help me:
-read and APPLY all principles in Become a supple Leopard.
-give 100% of my fitness into MovNat (natural functional outdoors movements) and bring my kids along.
-train to enhance my fitness level using Zgym as a leverage and complete as needed, doing some fun animal flows
-specific things : full deep squat , gaining symmetry in my body (and if possible/time allows, get a little fun with non-essential things such as handstands)
-get upside-down on regular basis using the FeetUp trainer
-and as usual…eat right and drink enough.
the most difficult I’d like to achieve is to inspire others, but as we say …we can lead a horse to the water but you can’t make it drink.
How many times I tell people Try this or try that…without success.
It seems most people are content to say “oh guess what else happened to me? I got a surgery of this…I have now a pain of that!”
Private Member |
Becoming a Supple Leopard is such an amazing book! I would recommend it to anyone wanting to perfect their form and increase mobility. I hope you enjoy the book as much as I did.
Private Member |
switzerland/, france
except flossing (which I immediately tried with a gym band) that is really new to me, I was aware of this approach by using Eric Wong’s system Hip Flexibility Solution and Shoulder Flexibility Solution where it starts with scouring joint capsule, then doing trigger point myofascial release, then specific exercises (I love those 2 programs)…but the book is really great for “athletes” like us who want to know more about self awareness for being pain-free and injury-free…outside the gym, which is 99% of the time 🙂
However he also helps for the time in the gym as he is training athletes.I am thrilled.
The other day I was at my physical therapist, who doesn’t look like she is doing sport…and she was saying that deadlift is not working the glutes!…oh my…girl…try to deadlift while squeezing your cheeks and you’ll see/feel the burn !!
Private Member |
québec, canada
Laila, this book looks amazing. Maybe I’ll order it in a few weeks. I love learning about the body mechanics and solutions to avoid pain on a daily basis. It’s a little expensive for me right now but I will keep this in mind.
My old back injury that wakes up in the night came back this week. I strongly believe it has a link with the fact that I didn’t train for splits for the last 2-3 weeks. Lack of stretching is not good for me. I was so happy to be pain free, and now it’s back and ruining my sleep. I am not flexible at all but I was following a simple 20-min split routine and it brought me perks either if I can’t do them yet (but workout toward them)!
For 2017, I’d like to be able to do an handstand. Shed some fat too, by eating paleo – it really works for me but celebrations meals have been hard and it’s not easy to get back on the train, knowing I still have shared meals with family in the next week.
I’d like to let my inner child out, too! Learning to do a cart wheel, using our trampoline and training outside, but I can’t do that before May.
Private Member |
new york city, ny
I love the new site Zuzka! if you do a retreat, I’m definitely in! 🙂 Happy and Healthy new Year to you all!
Private Member |
Hi Zuzka, the #1 & #4 were intense to keep my balance, especially after the 15 min. Fit Slide #11. It was a good one!
Thanks for everything, you’re THE best trainer, love you! xoxo
P.S: Your website is looking super nice! Loved it! 🙂
Private Member |
usa
I love the new website feature. This workout looks so fun and very creative, Zuzka. My resolutions fitness-wise include:
1. Increased flexibility and strength.
2. Get back to running and participate in races again.
3. Accomplish overall balance and handstands which includes successfully completing the Upper Body & Abs INFERNO Series.
4. Increase muscle in order to lose excess body fat.
Happy New Years and best wishes!
Come to Texas for a retreat. Hill country is beautiful. 🙂
Private Member |
Pretty much anywhere you do a fitness retreat I would save up to go! That would be amazing!
Private Member |
so would i!!!
Private Member |
mont-saint-hilaire, quebec, canada
Love the new website feature 🙂 wish to every one happiness and accomplishment of their goals. and yes please Zuzka do a fitness retreat (in summer so I can join you) xxx
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I noticed the new feature…I am waiting for the feature showing the date we join Zgym…that would be very nice. I still did not have time to think about new year resolutions…but I will surely do it soon then I will share with you all. See you, take care.
Private Member |
los angeles, ca, usa
click “edit profile” 😉
Private Member |
curitiba, parana, brazil
Hi Scott…nice but I guess in nov 2016 I completed 1 year of membership or maybe august…anyways…it shows the two last subscriptions…it could show all 😉 thanks!
Private Member |
Come to Northern Michigan!!! Seriously, I have a few personal goals and I have my fitness goals. My main one is to just continue to enjoy life, love my family and be happy 😊
Private Member |
massachusetts, united states
Yes, love the new website, and totally looking forward to active gear for sale! My fitness goals for the new year are
1 Improve on handstands.
2 Do at least 5 pull-ups unassisted.
3 Get better with the devil ball and the wall.
4 Improve all around fitness and agility.
Thanks Zuzka for a great year! I worked out with your youtube videos in february here and there, but joined the zgym in August and I’ve seen such an improvement.
Hope everyone has a happy and safe new year , and it’s a healthy and prosperous 2017 for everyone!!!