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5 Minute Fat Burning Workout #95
October 13, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
Pull Up Bar
Sliding Discs
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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This workout is a time challenge – try to complete two rounds of the 4 exercise combos you see in the workout breakdown below within 5 minutes. You’ll need sliders, a kettlebell and a pull up bar. I use plain furniture sliders for hardwood floors. If you have to workout on a carpet, you can get plastic fitness sliders on Amazon.com for really cheap. Just look up gliding discs in fitness category. You might also want to use a pair of dumbbells with flat edges for the first exercise to avoid putting too much pressure onto your wrists. I suggest you use medium size kettlebell for the lower body exercise and pistol squats. If you can’t go all the way down into a pistol squat, try to keep the leg close to you instead of extended out. You can also do a regular squat instead. If you don’t have a pull up bar, you can do laying leg raises or a completely different ab exercise that will really target your core – try some plank exercise with your legs up on a chair or exercise ball. Have fun!
Workout Breakdown
- Side Slide Plank to Push up x 6 reps alt.
- Hanging diagonal knee raises x 6 reps alt. sides
- Backward lunge pass under to pistol squat x 6 reps alt legs
- Forward / backward lunge to jump tuck x 6 alt. legs
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2 rounds for time – try to complete them under 5 minutes.
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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 |
Love the early posting , doing it now ! Thank you Z and have a great weekend all😊
Private Member |
norway
Good Morning from Norway.
Going to do this before work today together with the Upper Body and Abs inferno #4 🙂 Thanks Z
And I´m sorry for your loss Zuzka. The last time I lost a dog (my closest family member for years while living alone) it took me 6 months to stop crying just thinking of her. At some point you get over the worst feeling of sorrow and you are left with all the good memories and feeling of thankfulness for the time you got together. Good luck on your journey, and keep all your other loved ones close. ;-*
Private Member |
switzerland/, france
I don’t know if it is a good thing, but it may be time to give home to a new dog from a pet center. I love watching Cesar Millan and it could save a dog’s life to adopt one. That may help with your grief.
Private Member |
This was a nice and really short bonus workout and I decided to do it right after Upper Body & Abs #4 this morning since i was up at 4:30am and I had plenty of time 😋 I am really considering doing that workout again when I get back home from work today so that I can enjoy a little well deserved drink with my husband! Happy Friday ☺️ XOX
Private Member |
H Zuzka, this one was awesome. The Backward lunge pass under to pistol squats were intense! Loved it all! xoxo
Private Member |
ca, usa
I love full body short but intense workouts. Drinking coffee now with 2 chocolate bon bons! Yum!
Private Member |
perth, wa, australia
I did 4 rounds….11 mins & 42 secs 👍😀 great workout!
Private Member |
santa cruz, ca
This was wonderful! I modified the last exercise to use both my barbells (13 lbs each, or something) and did a squat jump instead of jump tuck. I completed two rounds in 5:50. I did this after Summer Shred #19, and I also went surfing in some pretty insane ocean today. It’s massive here right now. I was only able to surf one wave because I was unable to paddle back in without getting smacked around by crazy waves. The swell is at 16 seconds right now, so…………It was a great morning!
I also wanted to say that I have decided to try Intermittent Fasting. I aim for 16/8 to 20/4, whatever I feel like doing that day. 🙂 So far, I like it. 🙂 Still sticking to the mostly fats, moderate protein, low carb, plenty of veggies principles.
Private Member |
switzerland/, france
I have been on IF 16/8 for a year now . they call it the warrior fast , ha, ha.
though from the Bulletproof method, the consider it a “light” fast since the breakfast is actually a BP coffee. I love it.
how do you manage a 20/4 ? does it mean you eat over 4 hours what you generally eat over one day? or just go by having 1-2 meals instead?
Private Member |
caseyville, illinois
Laila, that is what I do. I have coconut oil and some collagen in my coffee and eat later. It works for me, otherwise I would eat mindlessly all day. I also keep my weight stable that way
Private Member |
curitiba, parana, brazil
Hi Zu and friends…today I had Muay thai class so I was done for the day. Yoga practice in the evening. Pistol challenge day 14-23 reps each leg. See you all, a nice weekend to everybody. P.s. I will be participating in a Intensive Yoga Practice this Sat and Sun so I will not do any workout (I think so). kkk
Private Member |
tokyo, japan
This was awesome after EDT#1.Completed in 5.57💦