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5 Minute Fat Burning Workout #98
November 03, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
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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Here’s your 5 minute Friday bonus. No warm up need it, because you’ll be already pretty warmed up from your full length ZGYM workout. I think Friday is a good day to make your training a little harder, because people like to get lose with their diet at the very end of their work week. At least you can try to earn your Friday fun night out.
By the way, I just got a brand you wireless headphones – sadly I can’t listen to my music when I workout, because I can’t use any copyrighted content in my videos, but at least I can now enjoy music when I’m putting the workouts together or practicing some skills. I will make a post about them tomorrow, because it’s a one of the gadgets worth mentioning. It can make your workouts even more fun.
Now back to the workout. You can follow along with me, or just watch the video, get familiar with the exercises and then set a stop watch on your phone and try to complete the workout in less than 5 minutes. Have fun!
Equipment:
Sliders – I have plain felt furniture sliders from a hardware store. You can use a pair of fluffy socks or make your own sliders out of a piece of thick felt. If you have carpet, you have to use something plastic and smooth. Plastic dvd covers might work, or paper plates. You can also purchase plastic fitness gliding discs on Amazon, Target or any sporting goods store. They’re affordable.
Kettlebell – I’m using my Beast for this workout. It’s 44lbs and it’s great for lower body exercises.
Workout Breakdown
Time Challenge
1. Plank Slide to plank jack push up x 10
2. Ballerina plie squat / leg lift x 10/10 with KB
3. Mountain Sliders x 40
4. Side lunge slide x20
5. Competition Burpee Slides x10
__________
Try to complete these 5 exercises in less then 5 minutes!
Progress Tracker
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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 |
kraków, poland
It looks awesome, but you’ve written in the workout breakdown 10/10 of the second exercise, but you do 5/5.
Have a great Friday!
Private Member |
HI Zuzka, for the #2, I did 10/10 instead of 5/5. This was fun! Happy Friday! xoxo
Private Member |
aliso viejo, ca
I loved this workout because of the use of sliders!! Thank you Z for another great workout!!!
Private Member |
san diego, ca, usa
Great workout. I am 10 weeks post-knee surgery, and grateful for all your low impact exercise ideas. Thank you!
Private Member |
santa cruz, ca
Oh dang! I totally did 10/10 for #2 like it was written, only to realize afterwards that you did 5/5! Well, that was fine because I love to do more for my lower body anyway. Finished in 7:30 min. I didn’t use a chair for #2 but rather did it free form! Challenging for the calves! Did this after 15 Min Fit Slid #8 as suggested. Awesome workout day, thank you!
Private Member |
Yay for wireless headphones! I can’t work out without music.It’s motivating.
Private Member |
curitiba, parana, brazil
Hi Zu and friends…this one can be a nice 15 min fit slide workout. Anyways I skipped it. I have done a heavy yoga class in the morning. After that I was running all day long, dropping my son in class, picking him up, cleaning my home (the maid could not come this week), then my dance student came for a class, I went to supermarket, then dinner, put my son on bed, and finally I could take a shower and relax (at 23:30pm) so no chance to do any workout but I guess it was not required at all. I am strange today, feeling little dizzy and feeling like eating all carbs in the world! Very very hungry…I realized I lost some weight, I think it was because of JR…there is no change in my diet but I have added skipping more days in the week. Dont know. See you then, take care and a nice weekend to everybody.
Private Member |
perth, wa, australia
I tagged this onto the end of my JRC #16 today and loved it! Sx
Private Member |
massachusetts, united states
This was good on top of fit slide workout, and my handstand homework😬 although, when I was done with both of the workouts, my neck was totally messed up! I have a herniated disc in my neck and i guess I aggravated it😔 I so don’t want to go backwards in my fitness, but I’m totally freaked that it hurt this much, I immediately used my traction and took an ibuprofen and iced it, feeling a lot better today but still hurting, may go easy with stretch and tone or maybe the postural therapy neck workout😀 Zuzka thank you for having so many workouts to choose from even if we are hurting! I plan on being back full force Monday!!
Private Member |
canada
Always enjoy the 5min workouts!! No excuses!