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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 |
OMG, I just gave all the energy that I had left for this workout! I did yesterday’s 12 minute body at 6pm yesterday and this morning I did at 5:30am the 15 minute fit slide + this 5 minute fat burn (which was a lot of fun!) and perhaps that doing the three within 12 hours was a bit crazy hahahah So taking all of this in consideration my legs wanted to collapse all the way through the five minutes 😜 Still manage to finish it all, I had to repeat to myself that I could do it! Happy Friday to everyone!
Private Member |
lethbridge, alberta, canada
haha I have done one at 9:30 pm and then another in the morning too and wondered if it was crazy or “bad” for me!! I guess as long as we don’t do it all the time…..made me smile 🙂
Private Member |
hahaha glad to see that I am not the only one 😉
Private Member |
Hi Zuzka, the JR rockets were hard that I ended up finishing with HK. So, I decided to repeat this wo and I got much better results with the JR. It was a good one! Happy Friday! xoxo
Private Member |
Since the recent website changes I see the schedule and link to food journal at the top of every page, so on each workout (or any post) I have to scroll past all that to get to the workout & the usual picture of Z is not there at all. Is it supposed to be like that? Usually I don’t care that much but I have to keep scrolling over the schedule & food journal to see anything else..
Private Member |
Hi Cara,
I’m an educational instruction designer and part of what I do is website design.
The person responsible for the design did not test probably how the responsive design works on mobile or ipad displays. In the preview option they can see the various displays and adjust according to screen size.
I believe in matters of user experience for mobile or ipad displays u dotted the i: the workout schedule and food journal are disruptive to visualising the workout. On a mobile phone you want quick and to the point navigation. On regular 1024-768 PC display it might be ok.
I have a suggestion for the designer:
Why not use a side widget with the option? I know they may be looking for consistency…but the actual workout is different than other posts or menu tabs. They need to consider the reason why people are using the page. The workout is not a Home Page…people usually know basic info is on home page…and u always have the menu link to get back to Home…Makes no sense to have it in the workout post.
Extra comment: on the weekly workout design: why repeat the short version of the workout and then have immediately after the workout breakdown? I know it’s default setting when adding a new page…but it can be customized. 🙂
Private Member |
Yes, you are right it was because I am viewing it on phone instead of a larger format. I saw it on a tablet and it made more sense…plus some has changed since then too so probably still being updated as well. 🙂
Private Member |
washington, dc, usa
Feeling really accomplished as I was able to do the shoulder taps with strength and confidence! I timed the routine and it was about 6:18 in total and I finished a few seconds before Z.
Private Member |
massachusetts, united states
1st exercise hurttt, especially after 15 minute fit slide today. loved these combos, awesome!!
Thank you!
Private Member |
curitiba, parana, brazil
Hi Zu…this one seems to be very nice! Saving it do it other day. I am back home and on track! Today I did Muay thai class and plank challenge! See you all, take care, a nice weekend to everybody.
Private Member |
astoria, or, usa
Kicked my butt even without doing the shoulder taps! I just briefly lifted one hand in fear for my life!
Private Member |
lethbridge, alberta, canada
This one was great and since I can’t (yet) or am scared to do the shoulder taps when in handstand against the wall, it felt good to be able to do them this way!! So good in fact that I did them twice 🙂 Great end after the fit slide which is my big struggle.
Private Member |
santa cruz, ca
This was killer after Fit Slid #14, woo hoo! VERY effective. Awesome leg stuff. Killer handstand and core stuff. Very nice! Definitely a new favorite. OMG nearly everything you put out is a favorite, Z.
Private Member |
colorado
So creative, I love it! This workout targeted everything: glutes, arms, legs, balance/midsection. That was a perfect 5 minute workout.