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5 Minute Fat Burning Workout #120
April 06, 2017 | 
Zuzka
Equipment for this workout:
Resistance Bands
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
*however long it takes to complete 1 round
- 20 reps - Side Step Squat / Heel Raise - (L x10)(R x10)
- 10 reps - Jump Jack Burpee
- 10 reps - Side Plank Lift / Leg Lift - (L x5)(R x5)
- 2 reps - Hip Raise Knee Abduction (x10) / Ballerina Hip Raised Abd. (x20)
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This is just a bonus workout on top of your ZGYM training. Don’t forget to do your ZGYM workout for today. If you’re not a ZGYM member, you should know that this workout is not enough to get in shape. It’s just an extra bonus you can add to your full length workout. The easiest way to get in shape is to join ZGYM and start working out with me daily. Always check the latest Weekly Workout Schedule and pick a workout that suits your fitness level.
P.S. Thank you for all of your comments you’ve been leaving on the latest Coffee Talk – I can’t wait to do the next one!
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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 |
switzerland/, france
I liked that you talked about barefoot in the coffee talk. I see you working out frequently ,but not every workout barefoot. It is apparently the month of the foot and following several IG account on the matter. It would be good if you do a coffee talk and bring awareness of the importance of health there and do a special “workout” with feet/toe. See for example ” thefootcollective”.
Private Member |
santa cruz, ca
I haven’t watched that coffee talk yet…
I do all my workouts barefoot. 🙂 It is more natural and allows the feet to strengthen. This actually prevents imbalances from happening in the entire body. Over time, they get stronger. I have very flat feet, so it’s very important for me to exercise barefoot, to help the muscles in my feet to not weaken/atrophy.
I used to be a competitive runner, and shoes always damaged my feet. I went years using orthotics that were made for me. Those years were full of knee and hip problems, and a lot of calf pain. I’ve made several changes, but I have to say that going barefoot was the #1 most effective change I made. I read Born To Run, and that inspired me to start running with Vibrams. Since then, my feet have gotten stronger. I can hold what resembles an “arch” even though I was born with no arches and slight bunions (the doctors put casts on my feet as an infant to help arches form, but it didn’t work. It’s genetic).
And I have to say that Zuzka’s bar method workouts are KEY. Seriously!! Do them barefoot! These are excellent for strengthening the whole body from the very bottom (feet) up! What you do with your feet determines a great deal of what the rest of your body will do.
We are also human, sensory organisms. There is a lot of tactile sensation that takes place when the shoes and socks are off. There are many nerve endings in our feet. Getting attuned to the sensation will do wonders for your sense of balance, your sense of your state of being, and your brain/consciousness. It’s real.
Private Member |
switzerland/, france
Hi FP, I do every barefoot, or with minimalist type footwear. So I am good, and I do all sorts of toe workout. I wanted to bring awareness through Z, so she can spread the word 🙂
I do individual toe lifts, egoscue therapy ,massages with balls, stretching by putting my fingers as toe splitters several times a day, etc… but it would benefit the community to do so too. As you said the health starts with healthy feet, but little person know what that really means.
I think I will sell all my shoes and only stick with vivobarefoot type of shoes …no heel (0,none, totally flat), soft flexible soles, wide space for toes (I wear silicone toe splitters to check if the shoes are OK).
what footwear do you use on daily basis?
Katy Bowman is great ressource.
Private Member |
santa cruz, ca
That’s awesome!
In my opinion, exercising barefoot is beneficial, but also depends on the surface. I do not think it is good for humans to do high impact exercise barefoot on a hard surface for an extended period of time, either, such as outdoor running on asphalt or some other pavement. I was just younger and more enthusiastic about it at the time when I decided to start running in Vibrams. It sounds great in theory, but in reality, humans also did not evolve to absorb all that shock from pavement for 5, 6, 7, 8, 9, 10 miles, etc. I definitely experienced shin splints. For something like that, I do wear running shoes that will absorb shock, but do not force my feet into some “correct conformation” (like arch support) because otherwise my arches get weak. And actually, since I’m here by the ocean, I much prefer running barefoot on the beach. It also makes me high with endorphins and negative ions. 🙂 🙂 🙂 🙂 It’s precisely exercise that has helped my flat feet gain arches. I say this confidently after using orthotics and other arch supports for many years with nothing but problems,
But yeah, Laila, I’m not trippin on being barefoot all the time. HIIT barefoot, bar workouts, etc, and beach walking/running is enough for me. I actually really love wearing heels. I have several. I’m short so it works for me. Yesterday I wore 3 inch heels with an inch of platform. 😉 I make up for it all by doing ALL my workouts, even weighted, barefoot. I do all my heel-lifted squats with my heaviest KB barefoot. No shoes for HIIT for me. And I also wear silicone dividers between my big toe and second toe at night. Barefoot and flat shoes are alright, but I love me my heels.
Private Member |
ellijay, ga, united states
I go bare-foot on the workouts, too! 🙂 I think for me, it stems mostly from martial arts training…all barefoot. So it was a habit and just felt normal. Gotta admit, though, it doesn’t feel too good when I get the jump rope stuck in between my toes. Ha! It just makes me more mindful, though. 😀 I work from home 4 out of 5 days a week, so no shoes there, either. On office days when I work out in-office where we have to wear shoes, it feels so odd to me — like I’m blindfolded. (Ha ha — I guess the feet ARE blindfolded, so to speak). I can tell when the added bit of feeling is covered up.
I’ve thought of looking for some minimalist shoes (my parents love them! 🙂 ) Some day I’ll get the chance to set a little extra aside for some! 😀
Private Member |
toronto, canada
The problem with “bare footed” workouts is that other people around you find it gross. Not all of us workout in our homes, I don’t as my little pal Louis (Morkie) would never leave me alone. I chose to go downstairs to my condo small gym that has vey few people working out. The ones that do, don’t want to to see anyone bare footed. I was in Los Cabo using their gym and I was told to put my shoes back on. So maybe a whole section on bare feet is not a great idea and a waste of time.
Private Member |
switzerland/, france
in my gym shoes are not allowed on the tatami, so I wear yoga socks. If needed I prefer shoes with soft flat sole and wide toe box, that mimics the barefoot sensation and freedom. we can find plenty nowadays, no need for 5 fingers.(I have one pair but I find them too snug, small and kinda hurts my pinky after an hour)
By toeworkout, I meant literally working out only feet and toe, and can be done by your bedside.Go check ” thefootcollective” on IG.
Private Member |
massachusetts, united states
This looks fun , can’t wait!
Thank you!!
Private Member |
2x’s through + 100 KB . Liked it! Happy Friday!
Private Member |
san antonio, texas
Already marked as a Favorite and haven’t done it yet. So looking forward to this after my regular Z workout.
Definitely agree with Laila about the feet. I do a lot of workouts barefoot, but never with my Kettlebells. The idea of bare feet with the weights freaks me out, but I do understand the importance of the connection.
Thanks Zu ❤️
Private Member |
Hi Zuzka, this was super fun! I did it twice. Happy Friday! xoxo
Private Member |
new york city, ny
Wow. Today’s 15 minute fit slide + 5 min bonus + 100 kbs. My booty! 🙂
Private Member |
Loved this! Every move was creative and fun. I especially enjoyed the jump jack burpees for some reason. Cool move!
Private Member |
perth, wa, australia
I included the 100 kb swings into this workout..25 kb swings in between sets 👍
Awesome!
Private Member |
salem, or, usa
6:07
This was a great bonus workout! The hip raise/abduction combo was a real butt burner! 🔥😅
Warm-up: 💯 KB Swings (30lbx20, 45lbx30 – 2 sets)
15 Min Fit Slide #5: 112 reps with 12lb DBs
Happy Friday! Hope everyone has a great weekend!
Private Member |
i had fun this morning.
5 minute fat burn #120
25 swings
5 min. fat burn #118
25 swings
#120
25 swings
#118
25 swings.
GREAT workout!
love these.