Jesse and I got back from New York two days ago and we’re both getting back to eating healthy and exercising. I have to admit that I was the devil that convinced both of us that we have to break the rules on our vacation. Jesse was determined to stick with his ketogenic diet and I was determined to ruin it for him, so that I wouldn’t indulge alone. I know, it was mean, but we had a really good time, so I guess it was worth it.

I’ve been on targeted ketogenic diet which is one that is more appropriate for everyone who does high intensity training, but it’s still super strict and not as easy to manage. Ok that’s an excuse. Anything is manageable. I just prefer controlled carb diet, where I eat carbs (other then veggies or low glycemic fruit) around my workout. Basically I earn my carbs with a workout. I’ve tried so many different diets, but I always come back to this one. It’s the most convenient, and it doesn’t lean towards any extreme. Vegan, Paleo, Keto, Vegetarian, all way too extreme for me. I prefer balance and I love the way this diet makes training important part of it. It’s simple. You have to eat super clean and healthy, but if you do want to indulge a little, you can, if you earn it with your workout. I just love it. 

That’s why I find it so important for us to move on a daily basis. That’s why I built the Zgym. For everyone that wants to keep consistent with their training no matter what and have fun with different routines. My workouts are 12 – 15 minute long, but intense and effective. Go harder go home. Actually you can just stay at home and do my workout. That’s the other advantage.  The only thing that can stop you from doing your workout with me is if you have a really busy day. I get it. I don’t think that people make excuses to avoid exercising. We all have stress, busy days, problems at home, problems at work. Those are real obstacles, not excuses. Guess what? We still have to stick with our training. For that reason I came up with a workout that is only 5 minutes long and can get your body in a fat burning mode for the day. I get super busy sometimes, but I have decided long time ago that  I would always stay in control of my fitness no matter what, so I have to be creative. Enough talking, lets get ready to do this workout!

5 Minute Kettlebell Swing Workout Breakdown:

1. Kettlebell Swing

2. One Arm Kettlebell Swing Alternating Arms

3. One Arm High Pull Swing Alternating Arms

4. The Czech Swing (all the way up above your head) Protoze my Cesi jsme proste uzasny. 

5. The Side Step Swing 

30 seconds for each exercise and go through all 5 non-stop. Do not stop and go through the circuit one more time. Let’s do the math so that everyone understands: 30 seconds x 10 = 300 seconds : 60 seconds (1 minute) = 5 minutes!! 

5 minutes is all it takes for this workout to kick your butt. Trust me. Make sure that you’re well hydrated and that you’re body is well nourished. I do this workout with my 26lb kettlebell which is your goal weight for a kettlebell if you’re a woman. If you’re a beginner, then start with something lighter. 18lbs is a good size for beginners. You can also go through this circuit once, take a short break and then do it again. Make sure, that no body including your pets is anywhere near you when doing this workout. Safety first. Wear shoes with flat soles, and do not bundle up with too much clothes. Extreme sweating is not what makes you lose weight and it can sabotage your performance. I hope this helps, have fun and I’ll see you soon!

Best,

Z.