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5 Minute Fat Burning Workout #26 - Cardio and Legs
March 12, 2015 | 
Zuzka
Equipment for this workout:
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 is a really hard cardio that will help increase your flexibility and joint mobility via the amount of dynamic stretching that this workout has to offer. Every time you kick you’ll be improving your flexibility and it will be noticeable by the end of this short workout. This fun series of exercises will work your legs from top to bottom so make sure to put an effort into making each kick count.
Workout Breakdown
1. Jump Lunge Kick Up
2. Martelo Burpees
3. Jump Squat side kick
4. Front Kick Push Ups
5. Jaw Kick Burpees (Queixada – capoeira kick)
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Each exercise is 30 seconds long, no breaks and you’ll repeat the circuit twice.
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
I LOVED this workout so much! I converted it to a 10 minute AMRAP by doing 10 reps of each exercise, and pushed through 2 rounds and 9 jump lung kick ups. I was drenched in sweat and am so pumped for my day now! Thank you Z! I’m going to be using this working as my shortie workouts while on vacation next week 🙂
Private Member |
myrtle beach, south carolina, united states
Great idea!
Private Member |
myrtle beach, south carolina, united states
Oh, WOW! That was fantastic! Totally exhausting but the kicks made it so fun I kept pushing through just so I could do them. Loved the front kicks, loved the Martelo kicks — heck, I loved them all! Now I’m going to take a nice walk around the neighborhood before I settle down to work this morning. Thank you, Zuz!
Private Member |
I did it. IM glad. Thank you I feel good for the day. I walked/hiked earlier. great warm up. Thank you!!!
Private Member |
OMG! This workout looks amazing and fun! I am so much looking forward to do it after work! Zuzka, it would be awesome to make the whole Z-Kick Series! I am sure everyone would LOVE it!
Private Member |
manchester, united kingdom
This was a great heart racing five minute workout!!
Private Member |
la valette-du-var, france
Feels great Zuzka 😀 really fun workout but still really hard ! I pushed at my maximum effort for each rep and each kick, I’m not sweating but I’m really hot and my heart is exploding in my chest !! Thanks for the burn Z. 😀
Private Member |
santa cruz, ca
Great cardio! I did it 30/30 for 15 minutes. Definitely got my cardio in. I’m sweating like crazy! Dripping! Good exercises. Definitely need to work on jaw kick form. I noticed a clear difference between my left and right leg. Proper form is more important to me than speed (I find it’s more effective at toning and building muscles, too), so I was not fully satisfied with my jaw kick form. More challenging than I realized to get my leg high up and pivoting gracefully and with control. Nice workout!!
Private Member |
I like your shoes. Can you tell me the name of the model?
Private Member |
Fantastic! I did it twice through and got a nice sweat going on….loved the kicks!
Onto the new kettlebell workout now yay!
Private Member |
switzerland/, france
ha, ha, I have been doing Queixada moves in my warm-up for ages…nice to see them coming here.Now I know what it’s called;)