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5 Minute Fat Burning Workout #109
January 19, 2017 | 
Zuzka
Equipment for this workout:
Hand Weights
Kettlebells
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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Workout Breakdown
Challenge: Time Challenge
Duration: 5-10 Minutes
1. Weighted One leg elevated lunge (x3) / One leg elevated push up x 5/5
2. JR rockets x 10/10
3. Squat & leg lift with KB x 20 alt.
4. Wall facing handstand criss cross kick / shoulder taps (x2) x 5 sets
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This routine is just a small bonus on top of your full length ZGYM workout. Today we’re doing 15 Minute Fit Slide #14 so you’ll be warmed up plenty.
Tips:
- If you’re beginner, do the first exercise with just your own bodyweight. If that’s too hard, don’t use the chair. Do just regular stationary lunge and a regular push up or push up on your knees.
- If you can’t jump rope, you can at least pretend you’re holding a jump rope when doing the rockets. It’s really important that you try to engage your arms and wrists the same way so all of your stabilizer muscles get involved. Don’t just put your hands on your hips – it loses the intensity.
- Use a heavy kettlebell for the squat and leg lift. You can really shape up your legs with 44lb kettlebell if you use it a lot for lower body exercises such as the squat, deadlift or swing.
- The last exercise is very advanced, but you can do exactly the same thing in plank position with your feet on the ground and hands underneath your shoulders. Just make sure to keep proper form – don’t drop your hips and keep your body in a straight line from your heels to your neck. If you decide to do it the hard way like I did, remember to keep your shoulders as close to your ears as possible while keeping your arms fully extended. Engage your abs by pulling your belly in and make sure to keep a natural arch in your lower back. Do not overextend.
Fitness Level: All Levels (beginners can do easier modifications)
Body Focus: Total Body
Focus: Strength, Cardio
Equipment: Jump Rope, Dumbbells, Kettlebell
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Private Member |
massachusetts, united states
Great 5 minute fat burn after lifted butt 20! Loved the first exercise, whew those push ups!
Thank you!!
Private Member |
scottsdale, az, usa
Shoulder taps were fun!
Private Member |
Whew the lunge to push up and shoulder taps I loved! Hard after the butt lift. My hips feel so tight, hard to squat down low for the kettle bell squat. I am using 25 lbs want to increase for it but my hips are so tight!!?? I am stretching them daily. @zuzkalight Good news is I am seeing results in my hips, butt and legs. I have a butt now!
Private Member |
cherry hill, nj
I am so afraid of falling on my face in the handstand. I put my feet on my coffee table and it worked for me. 🙂
Private Member |
houston, tx, usa
love this one! Did 1 round after upper body/abs inferno 10. Really want to redo this and do 3 rounds!
Private Member |
samara, russia
6:53 (10 kg dumbbells, 24 kg kettlebell)
For the first time I never tripped on Rockets, cheers 😄
Private Member |
samara, russia
6:54 (the same weights)