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5 Minute Fat Burning Workout #38 - Bikini Workout
June 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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Hey guys,
Today I’m being lazy and I’d like to encourage you to be lazy with me 🙂 You guys have been pushing yourself so hard in the ZGYM doing the Summer Shred workout series and I feel like you need a little break in a form of an easy routine. I know that my ZGYM Warriorz are going to repeat this workout at least 3 times, because you guys are animals and so many of you are really pushing yourself for the contest. I totally support this attitude, so if you do have the energy, go ahead and repeat this workout 3 or 4 times if you want. Just keep in mind that you’ll be doing another X-treme Summer Shred tomorrow.
I’m so excited for you and really can’t wait to see your progress!!! XOXOz
Cool Down & Stretching
Workout Breakdown
1. Single Leg Hip Raise L- 50 sec
2. Single Leg Hip Raise R – 50 sec
3. Rocky Sit Ups – 50 sec
4. Side Plank Reach Through R – 50 sec
5. Side Plank Reach Through L – 50 sect
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Private Member |
Did this twice, was going to do it 3 times but i’m out of time and have to leave for work. I really liked this workout a lot!!! This one had some fun moves, I love when you put the martial art moves in! BTW, you body is phenomenal!!!! dayuummm!! those abs!!!! <333
Private Member |
that was really easy…rest for the muscles 😉
Private Member |
québec, canada
Zuzka, I don’t know if my eyes are fooling with me, but it seems like your abs are even more ripped than before!! It’s unbelievable! Great motivation for us all!
Private Member |
québec, canada
And I forgot to add that those side planks were hard on obliques and on shoulders too! Will add this w/o regularly to my routine.
Private Member |
Zuzka, I have to say that I think that you are genetically gifted and can achieve a low body fat percentage easily and acquire muscle tone easily. I really don’t want to sound like someone who is throwing stones because you look so fantastic and I don’t, but I have been reading Oxygen and Women’s Fitness magazine, which are designed to appeal to women who want to work hard in order to achieve a low body fat percentage and be truly ripped. I am so jealous that you can attain the level of muscle tone that you have without spending a significant amount of time lifting weights, and the low level of body fat you’ve attained without eating meal after meal of plain chicken breast and steamed green beans. I don’t say this to pee on your Wheaties because I work out hard….I’ve done Insanity, Insanity Asylum Versions 1 and 2, etc…..so I’m not a wimp. But I fear that your genetics may set up the rest of us to believe we can attain unrealistic results based on OUR genetics. And I’m also not saying that your approach is wrong at all…I just don’t think I could EVER look like you based on my genetics. Thanks for listening!
Private Member |
Hi Becky, I was thinking the same when I saw the video. Well, I haven’t tried many things as you did, I m a loyar follower of Zuska, since I discover her, 🙂 from bodyrock days : ) and I have seen improvements I have to say, whereas in the beginning I was very skeptical that these short workouts could substitute the long hours at gym. But looking like her?! Or even looking 50% like her…?Seems impossible to me. I think I cannot reach there, no matter what I do and no matter how much I admire this. Maybe it s genetics, maybe a matter of a lot more discipline.. Dunno
Private Member |
Have to agree with you on this. With no disrespect to Z, I’ve been thinking the same thing for a while now. No doubt she works incredibly hard and has her diet down to where she’s found that “sweet spot.” But again with no disrespect intended her body seems to defy the laws of science and human physiology, and dare I say even logic. To have that kind of muscle and definition, most people have to train very hard with very heavy weights and have their macronutrients down to the exact needs for their body. Especially women, given it’s so much harder for us to gain any real visible muscle. I say this with all respect that all the hard work she does set aside, amazing genetics must be playing a very big role here. I’ve been working out with Z for years, since her early days. Her strength and her body is indeed admirable. And while I’ve certainly got in great shape because of her workouts, I have never been able to build that kind of physique with any noticeable definition, especially in my arms. My abs have gotten better, but again nowhere near Z’s level. My nutrition has always been pretty spot on with the right amount of protein, carbs and healthy fats (and I’ve had to literally measure this to make sure I’m getting enough calories and especially protein), but to gain any visible muscle, I’ve had to augment my workouts with quite heavy lifting. I still do Z’s workouts of course (excellent for my “cardio days), and I always will, but I’ve had to add significant weights to become more “sculpted.” Guess that’s just my genetics. Regardless, I will always do Z’s workouts and happily support her. She has taught something very invaluable, “lean and sculpted” aspirations set aside, one can always find the room and time for a fit and healthy lifestyle. When I travel I never miss my workouts because I have Z’s as my arsenal. When I am short on time, I know I still can squeeze in a quick 5 or 10 minutes that will have me feeling strong and healthy. For that Z will always have my support and most sincere thanks.
Private Member |
uk
Yes, I think when it comes to genetics Zuzka hit the jackpot:)
Private Member |
love those abs very motivational
more bikini workouts please
Private Member |
viña del mar, chile
ZUZKA or ZU !!!!!.. I prefer ZU because I like it!! :). YOU LOOK FABULOUS IN BIKINI, A WONDERFUL FITNESS TOP MODEL!.. really!!! 🙂
Well, tonight I did what I didnt do yersterday, and that was Summer Shred # 3X, it was a debt from yersterday; I did it in 16:49 minutes and last time was 17:06 minutes; then I did 5 minutes # 38 and I did two times or 10 minutes, first round I did the side plank with my arms full extended, so stupid hahhaha! 😀 because is more difficult than do it from the elbows, but I didnt realize because I wrote in my whiteboard, and despite that, I did all with my little dumbells (not so for this exercise 🙂 ) of 3 kilos each..I have a pair of 5 kilos each but for this workout I preferred smaller..Second round I had to check the video and saw that it had to do with elbow on the ground so I did well, the second round. And for finish, I did 5 minutes workout # 16 and I did twice also! Great night!!! Tomorrow, like all the days, I want to give it all from me, NEVER GIVE UP ! Good night and thank you Zuuuu!! Love you so much! 🙂
Private Member |
kingsbridge, devon, uk
You look amazing Z!!
This was a nice cool down after 3x 5min #16.
So enjoying this challenge
Private Member |
viña del mar, chile
Today Sunday, I did Beginner Strength # 4, love it and 5 minutes workout #38 twice !! 🙂
Private Member |
canada
Keep ’em coming! 5min workouts are so easy to squeeze into the day. Love the Rocky sit-ups!!
Private Member |
40 weeks pregnant and did one set with you! Perfect for me, although the sot up part was a bit challenging but I just modified by opening my legs wider. I did this while waiting for the the power balls to come out of the oven, and am about to set up making the salmon rolls for my dinner tonight! Thank you Zuzka!