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5 Minute Fat Burning Workout #80
June 23, 2016 | 
Zuzka
Equipment for this workout:
Hand Weights
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
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Click and select one of the lower qualities like 360p or 540p.
The exercises we’re going to do in today’s workout are one of those straight to the point, basic yet super powerful in delivering some serious results. Pull up is the best exercise for a rapid increase of your upper back and arms strength, while also targeting your abs. Hanging leg raise is one of the all time best ab exercise. I don’t think I need to introduce you to the power of push ups or plank exercises – ZGYM classics.
I would also like to stress out that, pull ups and hanging leg raises will not only help you shape up your body to be strong and athletic looking, but also take the pressure of your lower back. Many times people get rid off their lower back pain when they start doing pull ups and strengthen the muscles in their thoracic spine. Besides it’s an easy to get home equipment and you’re going to use it in ZGYM a lot. You don’t even need the pull up station that I use, all you need is a simple pull up bar that hooks into your doorway.
At the end of the video I talk about finding your motivation to stay active and stick to your training. While losing fat or toning up to look great in a bikini is still one of the most common motivators, it’s also one of those that doesn’t last very long. Don’t get me wrong, I do like to feel attractive and fit when I’m trying on a new bathing suit in one of the Victoria’s secret stores with a great lighting in the changing rooms (hence the selfie), however it’s not what keeps me pushing forward. I have always kept myself motivated by something that really fulfilled me. What makes me excited about fitness today is becoming more flexible, stronger and more athletic than I’ve ever been and push the limits of what my body can do. I have never been able to hold a free standing handstand until this year. I have never been able to do a side split until now. And this is just a beginning. You don’t have to be a professional athlete to feel the thrill of your new athletic achievements.
Workout Breakdown
5 min AMRAP
1. Pull Ups x 5
2. Push Ups x 10
3. One Arm Plank Row x 10
4. Hanging Leg Raises x 10
5. Side Plank Lift x 10/10
_______
I did 2 rounds
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Super powerful combination of abs and upper body, love it! Happy Friday Everyone 🙂
Private Member |
I just wached this and I am super motivated to do this 5 rounds. I love all this exercises in the workout, so I guess it wont be a problem. I will do a regular push ups, because my wrists hurt when I do them on dumbbells.
Happy Friday ❤️👍
Private Member |
felgueiras, porto, portugal
I did 2 full rounds x2 at the morning, before to go to work and now I feel so energetic.
Thank’s Zuzka for earlier post! This help me to go straight to my workout when I wake up at 06:00 am. I apprecciate this so much! Thank you!
This routine is super cool and I listen all your advices about this fitness lifestyle, and your suggestion of switch the main goal from “skinny jeans” for eg. to “be stronger, faster and more”, makes much more sense for me and I understanded why. Thank You so much for this! You are my inspiration! <3
Private Member |
spain
I did this one anda also last week’s 5minute #79 (I use my NEW 12kg kettlebell !!!!). 🙂 🙂 🙂
Private Member |
switzerland/, france
You feel like a WarriorZ, when you are sick and feel frustrated you could not do any workouts for 6 days !
that is being Zgym-addict. I did some stretching though and “soft” gym though.
What do you guys do when you are sick??
Private Member |
I feel you. My biggest concern when I am sick is, that I wont be able to do Zuzka. 🙂 That’s my expression I use : ” I have to do Zuzka”. Of course it means to do her workouts.
I am totally addicted to Zgym. It’s like brushing my teeth. Every single morning … wake up, drink green tea, take dog for a walk …and then ZUZKA !!!!
Then and only then I can easily and peacefully eat my breakfast. 🙂
Private Member |
Sit my butt down somewhere😞.
Private Member |
It’s rare for me to get sick, but when I pull a muscle or something, my first thought is “Oh no! Can I still work out?!” Something popped in my left shoulder blade last Sunday, and I was so happy I was able to put together a workout where I only had to use my legs.
Exercise…well, Zuzka’s workouts, I should say, are addicting, for sure!
Private Member |
mira, venezia, italia
Hi Zuzka! I love so much when you put a Pull up exercise because I think that, like squat or push up, is an exercise that REALLY change your body… And your confidence to when you became able to do it! 😉
Private Member |
Thanks Z! Great point about motivation. Now that I’m in my 40’s I realize how importance it is to take STRENGTH and FLEXIBILITY into the next few decades of my life. My motivation right now is PULL UPS! I’ve only been able to do negatives so far but just got an assist band so really looking forward to seeing progress. Once I’m able to do those, PISTOLS will be next! Then handstands, then splits…I feel like the list is endless and you and this community of bad asses are always there motivating me every step of the way! 🙂 Happy Friday!
Private Member |
love love love this one.!
Private Member |
tx, usa
I loved the workout, and I LOVE that VS bikini!
Private Member |
Hi Zuzka, this was intense! On my 3R, the pull ups were so hard- the fifth rep, I had really to push through. Also, I replaced the Hanging Leg Raises for Hanging Leg Raises Toe Touches.
My timer was set for 5 min but rang after 1 min, so weird! Anyways, I ended up doing a buy in: #1+#2+#3. I started my wo all over again… I completed 2R + #1 + 3 reps of #2.
A-w-e-s-o-m-e wo. Happy Friday! xoxo