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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 |
Hey Zuzka! I decided to combine the Bunny Slope Series with the Cardio and Strength Starter program. I’m hoping to improve my form, strength and stamina gradually while still feeling the challenge of doing 2 daily workouts. Then after that, i’ll combine the latter with the bodyweight program.
Private Member |
Hey Zuzka! Is it normal for it to be easier to do a reverse burpee with weight than without it?
Private Member |
san diego, ca, usa
I love this workout! Did it three times through to make it my full length for the day, thank you.
Private Member |
usa
Great workout for today because my husband always wants to do stuff on Saturdays. 6:05 finish which included turning the radio station. Haha! I’ll be doing this one again at the gym where I have acess to heavier kettlebells. Have a great weekend Zuzka and warriorZ. Going to try to enjoy this beautiful day here in south Texas. 🙂
Private Member |
canada
Tough one! Wall facing handstand shoulder taps were doable! YAY for me! I wasn’t as close to the wall as I wanted to be, but it’s still progress!
Private Member |
san antonio, texas
Absolutely one of my many favorite 5 minute ass kicking workouts!! Will definitely revisit this one frequently. The handstand with shoulder taps is the icing!!!
Private Member |
Did this after Stretch & Tone today. Loved it! Love the shoulder taps. Thanks Zuzka! Happy Day!
Private Member |
carpinteria, ca, usa
i really liked the last wall exercise. that’s a great prep for the handstand shoulder taps.
Private Member |
curitiba, parana, brazil
Hi Zu! This one is done! Last exercise was hard…I am tired! I used Swiss ball instead of chair and my brand new 6kg db! See you all, take care.
Private Member |
Hi Zuzka, the weighted one leg elevated lunge was intense, especially after the LB #20! Great routine! xoxo