Site navigation and social media links
5 Minute Fat Burning Workout #74 - Upper Body Strength
May 12, 2016 | 
Zuzka
Equipment for this workout:
Pull Up Bar
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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Get ready for a really awesome and quick upper body burn. What you need is a pair of yoga blocks, pull up bar, and pull up assist band. If you don’t have a pull up bar, you can do dumbbell or kettlebell rows as shown at the beginning of the video. The yoga blocks are not necessary for this workout, but if you do have them, I suggest you use them, because it will increase your range of motion for the push ups making them even more effective.
Also I’d like to repeat myself just in case you don’t get to watch the end of the video where I talk a lot 🙂 I just want to make sure you don’t escape my rant and preaching about the importance of challenge and struggle in your training. I often read how easy I make the exercises look, but trust me, there’s nothing easy about my workouts. I also feel like I’m at the end of my rope, when I do my workouts, and mind you, that I put them together that way – on purpose. Not because I like to torture myself, but because I know that the torture is what makes me stronger inside and out. That’s why they’re short and that’s why it takes a particular person to do these routines. A person that doesn’t get intimidated or discouraged by “real” workouts. Are you that person? I believe you are.
Cool Down & Stretching
Workout Breakdown
5 Minute AMRAP
1. Dynamic push up with yoga blocks x 5
2. Pull Ups (with pull up assist band) X 6
3. One arm on a block push up (alternating) x 6
4. Pull ups (with pull up assist band) x 6
5. Dive Bombers on Yoga Blocks x 6
______________
Try to complete 2 full rounds.
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
Sexy Calves in 4 Minutes
Drills
-
My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
valras plage, france
This would be great before or following “a killer legs” or “lifted butt” workout to get the total body experience!! I invested in a band for pull ups and I have to say having the band makes it so much more enjoyable. It is fun and I feel like superwoman doing like 20 reps with perfect form…need to at least double the reps though.
Private Member |
switzerland/, france
I confirm…that is what I just did : killer leg 5 and this one.
Private Member |
spain
This was absolutely perfect! Yesterday came my pull up bar, by mail, and I wanted to start practising. So, just PERFECT!!! 🙂
Private Member |
How did you know I got a blister on the bottom of my foot yesterday and was worried I wouldn’t be able to workout today? This was perfect! I did pull ups using my dip station. Still struggle mightily with pull ups.
Private Member |
nyc, ny, usa
I love that you said you “struggle mightly”. That “might” is so inspiring! <3
Private Member |
nyc, ny, usa
Loved this immensely! Ninja jumps and dive bombers are still some of my favorite workout moves, and favorite classic zuzka move.
Dive bombers were one of the first challenges and fitness goals to “master” when I was first working out with Zuzka consistenly during my first year in college, about 4 years ago. Now, dive bombers are one of my fav moves, still hard but so much fun instead of frustrating.
My next goals are pull ups, clapping, and getting my left leg to be as strong as my right when I do pistol squats. Left leg is still shakey when I push off my heel to come up, but right leg is going up smoothly.
Bascially, thank you Zuzka for helping me on my fitness journey since waaay back, and especially when I decided to get consistent. Your workouts have never NOT been challenging, and the mentality I have when walking into your workouts, especially ones that are a little awkward for my body, at first, is “if I can struggle here and succeed, then I can struggle outside of this and succeed too.” Or if i’m having a bad day and need to blow off some steam and get the energy out of my body the struggle makes me feel so powerful and confident and much better. ~Keep it up Zuz
Private Member |
tokyo
Arms. On. Fire.
And I was still sore from clapping push-ups..
It’s still “fun on Fridays”, I love these workouts!
Private Member |
This was awesome 😀 I didn’t have a stretch thing, so I did regular pull-ups, but bunched them in four groups of three instead of 2 of six. Also, did a 5 min set of the clapping push-up one, first. Completed one round of that plus one clapping push up (from plank) in 5, then one round of this plus the dynamic push-ups and 3 pull ups 😛
Whew!!!
Thanks, Zuzka!!! You rock!!
Private Member |
tavares, fl, usa
This workout was great!! I used two 15# Dumbbells for Bent Over DB Rows instead of the pull ups. I struggle with the Dive Bombers because I find it very hard to reverse the movement as well as you. Overall, this was a fantastic workout and my arms were screaming at me at the end. Thank you.
Private Member |
ky, usa
I do this one, 5 minute 64 and 5 minute 71 this morning. Felt great… Lately I have been trying to back off the upper body workouts or I may sub some ab or lower body move as I do not want my shoulders to get any bigger….lol 🙂 I did one arm kb rows in place of pullups ( no pull up bar)…
Private Member |
Zuzka, super awesome wo!!! I loved it. It was sooo intense; my arms are burning…fireee.
Happy Friday! xoxo
p.s: Despite my sore arms, I was able to complete 64 reps. Yay! 😉
Also, I didn’t have an assist band for the pulls up. I just toughed out. 😝
Private Member |
switzerland/, france
I just got a cramping biceps and thought I would do the killer leg 5 today. Then I felt rather good and pumped so I still did this one. However I used a super strong band to assist pull-ups and took a wide grip to target more the back than the arms.I still managed 3 rounds…and enjoyed a warm smoothie at post-workout ( apple-cinnamon)
Private Member |
tx, usa
I am glad there was an upper body workout today. I am pretty sore from the clapping push ups but I was still able to do this workout with modifications. Friday workout done and ready for the weekend!