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5 Minute Fat Burning Workout #82
July 07, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
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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Hey guys, if you’ve been following me on Instagram, then you’re already familiar with all of the exercises in this workout. First I’d like to point out the innocent, and seemingly insignificant heel lift I’ve been adding lately a lot to my lower body exercises. Do not underestimate that small move, because it does bring great results. My calves have never looked better or felt stronger. Not only that, I have also noticed a way better muscle tone in my quads, and I did not change anything about my diet. All the muscle tone just came from the recent ZGYM workouts. You guys who have been following my food journal, know that I’ve been eating the same way for months.
If you’re a ZGYM member you’re already most likely familiar with the kettlebell exercises. I used my 26 lb Baby. That’s right I’m calling her Baby. So now I have Baby and the Beast ๐ ..and Monster of course.
Warm Up Routine
Workout Breakdown
5 min HIIT – 10/40 sec intervals
- One arm kettlebell row
- Jump lunge heel lift
- KB swing to pendulum
- Sumo jump squat and heel raise
- KB criss cross mountain climbers (x4) to standing overhead press
- Laying legs lift (hips off the ground) to KB sit up and overhead presst
Progress Tracker
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Drills
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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 |
Hi Z! I joined about 2 months ago and I’m loving all the workouts you post, it’s so easy with your workout calendar!
I do have a question if you or anybody can help with it, When I started i needed to loose around 14 pounds to get back to my ‘normal weight’ after getting into bad habits, so daily workouts and eating SO much better and I have lost 7 (need to add that i feel so much better and fitter then ever!) My stomach it pretty flat when I’m standing but when i bend forwards I have a really bad flabby pooch,it feels like a waterbed full of fat hehe! Will this go away over time if i carry on doing what i’m doing or do i need to workout more/eat less carbs to shift it? Any help would be great!
Thanks!
Private Member |
lake tahoe, nv, usa
Hi there!!
Congratulations on your weight loss. I think your progress is great so far. As a general rule, you should see progress bi-weekly. So if nothing’s changing for 2 consecutive weeks, then you need to change your routine. For that purpose is very important to track what you eat on a daily basis and also your workouts, your mood, and the activities you do during each day. The thing is that even our environment and our stress level will affect our progress. If you can be very diligent in keeping a diary, you will be able to change the way you exercise or eat very easily to continue see progress. It may sound like a lot of work, but even if you hire a personal trainer, a good trainer will tell you the same and have you keep a diary, so you might as well take this advice and try it right now. Take a before picture of yourself from the front, side, then take a tape measure and measure your waist (around your belly button), hips (around the bony part of your hips), thighs (in the middle), and biceps (in the middle). Sometimes we might feel like nothing is happening and no change has occurred, but numbers will tell us the truth. Not a number on a scale though… you might get heavier as you build muscles, while your clothes might get loser and your body tighter. I hope this helps, now the ball is in your court. Good luck!
Private Member |
Done:):):)fast, intense, effective…..I love it:):):)Peknรฝ deล Zuzka:)
Private Member |
sydney, nsw, australia
This workout was super fun and challenging. It would be cool to do a longer version including these exercises with cardio stuff mix in.
Any idea why the simple addition of the calve raise is also toning and defining your quads? I find that really interesting.
Private Member |
So much fun, I did it twice. And between first and second round I did 2 min plank. Enough for today, my body is still sore.
Private Member |
perth, wa, australia
This is my favourite five minute workout so far! Sx
Private Member |
This workout was really fun!!! Love it when the baby kettlebell is included in these five minutes workout. By the way, I call my 25 pounds kettlebell my baby-bell all the time ๐ Now I’m going to do 5 minute workout #72 as my second workout today! Have a great day XOX
Private Member |
Looking forward to doing this after work. I think I’ll also do FitSlide #4, which I had to skip yesterday because of a killer headache. ๐
I’m glad you mentioned those calf raises bc I forgot to say how DECEPTIVELY CHALLENGING they are! After the FIRST REP of that heel-lifted side lunge/sumo squat from Summer Shred #13 the other day I stopped and thought “WTF!!?!…How can this be so HARD?!” …sneaky!! ๐ But also clearly effective bc Z, your legs have never looked better. And I’ve been watching you since you were working out in boxer shorts in the Kingston basement! ๐
Question: Any tips for working out when you have a headache? I tried yesterday but every movement just made the pain worse.
Private Member |
ohio, usa
fun w/o. Marked as favorite! ๐
Private Member |
ky, usa
This went by so cast! Loved it. Hey Zuzka, just wondering, have you tried out to g your blue power band on top of the green one? I was just messing around with my girls last night and was surprised that it is harder! I didn’t think the blue on top would make it harder but you should try it.
Private Member |
ky, usa
I just did 72 after this one and then decided to do this one again followed by 40 hip raise/abduction press and 40 abduction press with both blue and green bands together. Feeling good ๐