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5 Minute Fat Burning Workout #126
May 18, 2017 | 
Zuzka
Equipment for this workout:
Hand Weights
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
Time Challenge - try to complete this routine within 5 minutes
- 10 reps - Push up / Side Plank Row / Kick Through - (L x5)(R x5)
- 20 reps - Overhead heel elevated lunge / Knee Up to Overhead Press - (L x10)(R x10)
- 20 reps - Weighted Sit up Reverse Burpee
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Bunny Slope Beginner Workout Program – Free 9 week program for complete beginners
Cardio and Strength Starter Program – Once you finish Bunny Slope Program, you can continue building your strength and improving your fitness with this 6 week program for Beginner / Intermediates
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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 have been wanting to try calisthenics (animal flow type, like some “brand” call it) with one DB. will take as a homework. I practice on a thick foam (rubber tatami, at my gym) and it gives extra challenge as it is not as stable as floor)..imagine having an inch of soft exercise mat.
Private Member |
Really nice bonus workout! It took me everything to complete the last exercise, felt like 20 reps would never end hahaha 😅 For the last two weeks I haven’t been commenting as much daily since my workout schedule hasn’t been the same as usual. I would still do my daily workout, but sometimes in the evening instead of in the morning and that gave me less time for myself to comment afterwards. Work has been crazy, it’s so busy right now but I am really happy to say that it is not a reason for me to skip a workout, it actually relieved a lot of stress ☺️ So I just wanted to say that I loved every single workout, the new ones and the ones we had already done. Can’t wait to have a 10 minutes to watch your coffee talk. Have a nice day everyone 🌺
Private Member |
washington, dc, usa
Omagawd! Been slacking on the upper body stuff. Lost some of my strength and it challenged me til the end. So after doing today UB&AI then following that up with today’s bonus…fagetabout! I was fried and calling Zuzkie everything but her government name. But at the end of the day, I would want it any other way. 🙂
Private Member |
Love it!! Happy Friday! 🙂
Private Member |
love the bonus workouts!
Private Member |
Hi Zuzka, loved, loved this one! I did it through twice. Super fun combos, especially the first one! Happy Friday! xoxo
P.S: The #2 was super hard and I was a wobbly with a 15lb DB. I even had to take a mini- break! The second time around, I did way better and my movements were more controlled. Also, I didn’t need a mini- break during the set. 😉
Private Member |
netherlands
anybody have any tips on how to get up out of the reverse burpee without hearing your cartilage?
Private Member |
santa cruz, ca
Yes, go more slowly and place your intention/attention on your glutes and posterior chain. Also practice sitting in low squat and hip opening stretches (like Zuzka’s kinesiological stretching method in side split position). I say this because if you have more flexibility to squat low and not need to lean forward, placing stress on your knees, you can better use your glutes to stand up from that position. I notice that when I place my intention in my glutes for certain exercises like this one, such as a pistol squat, I hear less sound from my knees.
Are you hearing the sound from your knees? If so, it’s probably your meniscus, not cartilage.
Private Member |
santa cruz, ca
Ok so I just did this movement to check what I said. And really, it’s helpful to push off the heels from the squat position as you are standing up. And for me, it is like a reverse squat motion as I stand. This is the only way I am able to do this without my menisci popping. Every time I stop paying attention to my glutes and forget to push off the heels, my knees pop. We should really not do that because it stresses our knees over time.
Private Member |
massachusetts, united states
Damn,!!! I’m dying!! Did inferno #2 first , arms and abs on fire!!
Thank You!!
Private Member |
I loved this one-great , tough, efficient workout! It is all I did today. I would like to do again 3x’s through sometime.
Private Member |
santa cruz, ca
Wow, this was a really good one! I greatly appreciate all the side planks and side motions in general, because I’m finding that it’s really effective for my obliques and the gluteus medius and TFL. I like that, too, because I have a more narrow body, so it’s nice to fill out the sides of my hips and tone the sides of my abdomen. We don’t really do much side movement in daily living, so it’s really beneficial. I like that the side plank with row requires one to really engage the obliques. This short one was pretty challenging for me because I’ve been surfing a lot and my back muscles and triceps are a bit sore. I used a 15 lbs barbell, so it felt really challenging to hold it for the last exercise. But it was a great workout! Took me almost 8 min. I did it after Fit Slide #12 (used my 45 lbs KB for part of that). I also did 100 KB/pendulm swings, alt each 20 reps. I’m set!
Thanks ZI