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5 Minute Fat Burning Workout #84
July 21, 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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Get your monster kettlebell ready. If you don’t have a Monster, get a Beast. In other words, you will need a really heavy weight for your deadlifts. I’m deadlifting 90lbs which is about 2/3 of my own bodyweight. It’s quite heavy. If you like my beautiful Monster, you can purchase your own from Onnit. Even tho I don’t use this kettlebell in my workouts, I still enjoy having this thing at home and being able to do a set of deadlifts here and there for a quick butt lift.
I encourage you to do your best to complete 2 full rounds of these 4 exercises within the 5 minute count down. I didn’t do it, but I know you can!!
Workout Breakdown
- Wall Plank x 10
- Crab dance push up x 10 alt. sides
- Deadlift x 10
- Ballerina Reverse Squat x 10
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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 |
tokyo
I don’t have a really heavy weight, what could I do instead? One arm kettlebell swings for example?
Private Member |
switzerland/, france
anything heavy that you put in a bag, or lift your couch, or put someone laying down on a towel and lift it , ha, ha…
On my side I have DB that could fit the bill, but don’t like holding DB for deadlift. I will try to find a matching barbell setting.
Private Member |
tokyo
Haha, very creative! I’ll see what I can find 😉
Private Member |
Yesssss!!!!! So excited to see the Monster make its debut! 2 rounds you’re going down 🙂
Whew, wall planks were much harder after deadlifts. Pushed for speed but did 20 deadlifts for each round with the 101# which slowed me down a bit, so 2 rounds in 5:55mins. Love this one, I’ll be aiming for 5mins even for the next time!
Private Member |
I’m dying to buy a Monster, this will be my first post-pregnancy fitness purchase! I did Part 1 of Summer Shred 16X twice this morning instead.
Private Member |
michigan, usa
I too have this on my post-pregnancy birthday wish list. Or post pregnancy “just because” present. I’ve been wanting one since Z got hers. 😍 But Im debating on the 62lb werwolf instead. My beast is only 40lbs.
Private Member |
Hey Dawn! One of the ladies commenting on the new Stretch & Tone 11 mentioned she was going to start looking into pole-dancing fitness classes and I thought of you 🙂 Hope all is well, and that your pregnancy is treating you a little easier this time around!
Private Member |
michigan, usa
That’s awesome! Hope she likes it! I can’t wait to get back on the pole. My instructor stayed on the pole and kept teaching all through her pregnancy (and she’s 40!!) but it just didn’t feel comfortable to me so I gave it up for now. So far doing good with this pregnancy! Thank you! I’m so anxious to be done though! Just want the baby here and back to normal workouts without all the modifications and precautions! Hope Z posts her prenatal series really soon! As I am having to be more careful with certain movements now at 6 months. Just can’t move like I used to lol
Private Member |
You’re in the home stretch now! Glad to hear that you are doing well 🙂 It must be like a new creativity challenge for each workout figuring out your mods, keep your brain active too! I’m also curious to see the prenatal series, what an awesome reference it’ll be. I just added a weight vest to some of the workouts and have been amazed by how much harder it makes it, I expected a challenge but wow! You are going to be so strong by the time your bebe is born 🙂
Private Member |
belgrade, serbia
The wall plank looks so much fun! I’m doing this one today!
I love ZGYM! The best gym I’ve ever been!
Thanks Zuzka!
Private Member |
taipei city, taiwan
Altough is just 5 minutes workout, you still kick our ass Zuzka 👍🏻 I just love it!
Private Member |
So much fun ! I did 3 rounds !
Private Member |
3 rounds in 10 minutes 😉
Private Member |
I love it when two favorite parts of my world collide – Zuzka and Joe Rogan (who’s part of Onnit) Love it! I can see why you call it your Monster – those Primal Bells are scary looking! lol Also super love your backyard Zuzka. What a beautiful environment! Also appreciating your creativity – This workout looks like so much fun! I’ve been a bit slack this week so really looking forward to getting active and having fun with this one. I don’t have a monster of my own, so I think I’ll just double or triple the reps and use my 45lb beast.
Have an amazing Friday everyone!
Private Member |
colorado
This looks like so much fun–even with a 90lb kettlebell! Maybe we double the reps with a beast if we don’t have the monster? I will save this for tomorrow!
Private Member |
bordeaux, aquitaine, france
Hi everyone !
If we do two workouts, witch rest do you take between the two of them ?
Thanks
Private Member |
switzerland/, france
bonjour Arnaud, Zuzka used to write more details about using 2 workouts in her weekly schedule posts. I see that now it is not too much information about it anymore,except to avoid dragging too much energy. She used to say to avoid doing 2 intense workouts back-to-back.
Personally I would either do 2 medium intense workouts with a rest inbetween that gets your heartrate low enough before starting again (maybe 5-10 minutes). If you do a low and high intense, you could certainly do back to back. Otherwise, they would rather be at 2 moments of the day (morning and evening).For 5 min Friday workouts, you could add them up in order to go to up to total of 15-20 min approx.
Zuzka’s message is that an intense workout is supposed to be pushing you enough that you feel exhausted that you wouldn’t do another workout.
j’espère que ça t’aide. bon sport.
Private Member |
bordeaux, aquitaine, france
Super merci !