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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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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
santa cruz, ca
Zuzka, your insight was so beautiful. I hope you realize how impactful your words are. You explained the importance of self-love and care, and how important it is for a person to discover how to make themselves happy and complete, and to use motivation from this place to succeed. I agree 100%. The only reason I am able to do all the things that have been difficult in my life, like my TCM program the past 3 years, and staying fit, is because I have found how it makes me truly happy. Genuine happiness and joy! That lasts forever!
Also, the fact that you take only 5 minutes on Fridays is indicative of this self-love and self-care. You respect your body’s needs and honor them. It is like showing gratitude every Friday. This, to me, shows that your style of, not just fitness, but your perspective and attitude, are ones that are really healthy and sustainable. So thank you for being a good example for all of us. This mental attitude is one that can be applied to all aspects of life. I have learned a lot from you, Zuzka. You have been a positive role model for me, and it has helped shape me by becoming more in touch with my motivations for every life decision that I make..
That being said. I’m about to do this workout. I think twice through is good for me, though. 🙂
And you’ve totally motivated me to get back into my handstanding!!!! I want to be able to get into handstand from wheel. I’m able to stand from wheel. But this would make me sooooo happy.
Private Member |
Totally agree , I feel the same way too ! Zuzka is a blessing in my life and I offer thanks each day for her and ZGym 😊
Private Member |
salem, or, usa
72 reps. Challenged myself to finish 2 full rounds (additional 2:47 in time). Pull-ups were on the TRX, And switched the hanging leg raises to TRX Pikes. This was a very challenging workout!
Private Member |
czech republic
It’s 37 C here in the Czech Rep , I was determined to have a rest day, then I saw AGAIN this picture… so thank you… “very much”… I “must” do this 5 min at least 😀 😀 😀
BTW… best picture ever ♥ I loooove your legs. My friend stopped working out, cause she was angry, her legs toned this way and she did not like that … I told her “you’re crazy”. I would kill for this!!!! 😀 So let’s get to have some moves for those thighs ♥
Private Member |
I did Black Diamond 7 today which is similar. Have been doing this three times weekly for a few months now. Have ‘favourited’ this one as good alternative for days when I need something even shorter.
At 35 weeks pregnant, getting a bikini body is definitely not on my motivation list at the moment. Instead, working out has helped me to stay energised, sleep better, build strength and hopefully prepare me for the hard work to come after the baby arrives!
Private Member |
caseyville, illinois
Nadia, what have you noticed since staying consistent with Black Diamond #7. i am beginning at BD #1 and using some jumping (not intense jump) for the pull ups since i am practicing also. I am wondering if i should stick with one like you are
Private Member |
My strength has improved a lot – I struggled with chin ups and completing the feet-elevated push ups in second trimester with the baby weight, and had to take breaks, but can do them fine now and my form is better. Pull ups are also easier, even though I weigh more now. Aesthetically, my arms have more definition – not bulky, but I have definition between my shoulders and biceps which wasn’t there before (and my arms also look more vascular which I don’t mind, but my husband hates!). I particularly like #7 because it alternates between push and pull and has a good number of reps – it’s been very effective for me and I haven’t got bored of it. Some of the other BD workouts involve exercise ball moves (leaning backward over the ball or back extensions) which aren’t good with a baby bump.
Private Member |
caseyville, illinois
Why would your husband not like your vascular look? I bet you look gorgeous! I am trying to build my shoulders more as i have small shoulders and lean toward sausage arms, but that is changing. My arms are looking fit and i am so happy that Z is progressing with the routines like that. I am also focusing on the challenge of trying new things and accomplishing them vs looks, but i get impatient doing them outside the workout. Such as with pull ups, I get impatient practicing and taking rests as i like to go go go and i do that in the workouts and have fun. I am happy Zuzka includes in her cardio shreds now and 5 minute workouts. I am definitely getting stronger and my arms are shaping up nicely but i still have not done that dead hang unassist pull up yet. I can get one with a boost off the floor though now. I look forward to read how you do your workouts and what you choose after you have your little precious!
Private Member |
Hi this swimming suit look better on you then the othere one you share (victoria secret sale) in the light colour, but blue looks good on you.
Private Member |
Intense, efficient, definitely marked as one of my Favorites 🙂
Private Member |
usa
I love this workout! No jumping just all powerful total body exercises. Oh and I absolutely love that bikini top. Can’t tell much about the bottoms at the camera angle except that it’s super low-rise. I’ll have to go look on VS website. Have a great weekend Zuzka and warriorZ.
Private Member |
caseyville, illinois
This one will definitely be my favorite!!
Private Member |
colorado
This was an excellent 5 minute workout! Quick burst of strength training doing just the basics. I’m trying for a 6 pack this summer so anything where you add the hanging leg raises is a favorite for sure.
Private Member |
Awesome workout!!! For a Friday was perfect!!! Thanks Zuzka 😉