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5 Minute Fat Burning Workout #40 - Butt

June 25, 2015 | private avatar imageZuzka

Equipment for this workout:


  • Bodyweight only
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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Click and select one of the lower qualities like 360p or 540p.

5_minute_workout_41_butt_workout

This is a very easy workout, that everyone can do regardless of their fitness level. All you need is an exercise mat and 5 minutes of your time. I felt a nice burn despite the fact that I didn’t even have to stand up!

You can repeat this circuit one or two more times, or you can pick any one or two of my other 5 minute workouts to get at least 10 – 15 minutes in. You can also split them across the day and do the 5 minute routines here and there, whenever you get the time and mood for it. No need to push yourself too hard today, because tomorrow we’re going to do another hard workout in the ZGYM and your body needs to take it easier on some days.

 


Warm Up Routine

Cool Down & Stretching

Workout Breakdown

1. One leg hip raises – left leg

2. One leg hip raises – right leg

3. Hip raises on your toes

4. Crossed leg hip raises – left leg

5. Crossed leg hip raises – right leg

6. Plank heel raises – left leg

7. Plank heel raises – right leg

8. Laying leg circles – left leg

9. Laying leg circles – right leg

10. Hip raise/ knees in & out

__________________

Each exercise is 30 seconds long, and there are no breaks in between. Just go straight through the circuit.

 

Progress Tracker

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Comments Add Comment

  1. private avatar image

    Private Member  | 

    Another great workout! Thank you, Zuzka, for giving us energy for the day!

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    Private Member  | 

    Great workout as always. I did 3 rounds of this one since it was easy pace and one round of 5min wo #18 to sweat just a bit. 🙂

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      Private Member  | 
      ky, usa

      Thanks again Tanja! I was gonna do this one twice with #18 in the middle but since I already read that you did it 3 times with #18, that’s what I had to do too 🙂 Burned 227 calories…not sure which workout/workouts I’ll do later?? Maybe repeat this ! it hit again, I’ll have to think about it.

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        Private Member  | 

        Quite a lot cals you burned Rachel! And you are welcome! 🙂 I am just thinking about which workout to do since its time for a second wo today. I think I will mix it up a bit with today’s 5 min #40 and then one 6:02 workout and maybe one other. just to get to 15 min all together 🙂

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          Private Member  | 
          ky, usa

          That sounds good. Haha I just re-read my comment and it was supposed to say “Maybe repeat this circuit again” but instead it looks like I’m not very good with curse words! Lol! Anyway I think I might do beginner strength 5, but now you’re tempting me with 6:02 since I love #2 so much 🙂 Maybe I’ll throw it in at the end.

  3. private avatar image

    Private Member  | 
    lodz, poland

    Hello guys, my beloved Zuzka and Warriorz!!!!
    I’m finally back :))))))
    I couldn’t wait, it turned out I had to ditch working out for a whole month but it’s finally over me!
    I thought I would have to start with lighter routines like 5 minute-ones, but I did summer shred#5 yesterday and Summer shred#6 today andI have to tell you that my form hasn’t suffered that much for the last month.
    I’m so happy and surprised at the same time.
    Zuzka, you gave me such awesome shape and stamina that nothing’s gonna stop me! 🙂
    Thank you soooo much.
    So good to be back- I missed you so much Warriorz :***

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      Private Member  | 
      uk

      Yes, I was wondering where you have gone:) Thought you have given up on us:) Welcome back!

      • private avatar image

        Private Member  | 
        lodz, poland

        I’d rather die than give up on you! :):*

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      Private Member  | 
      holland, pa

      Glad to hear you’re doing well!!! Welcome back 🙂

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        Private Member  | 
        lodz, poland

        Zgym,Zuzka and you guys are my addiction, I missed it so much, thank you :*

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      Private Member  | 
      ky, usa

      Yay!! Welcome back and good job jumping right in to the summer shred workouts! That’s awesome 🙂

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        Private Member  | 
        lodz, poland

        Yayyy, Rachel, I missed you! 🙂

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      Private Member  | 

      Yay!! We missed you! That’s so awesome that you jumped right into the summer shreds! Welcome back 🙂

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        Private Member  | 
        lodz, poland

        oh, and Sophia. Thank you for such a warm welcome :*

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      Private Member  | 

      Welcome back Magdalena (I read on one of your earlier posts that its your full name, its beautiful!) 🙂
      Anyway I was wondering where you’ve been, since I haven’t seen your post in a while.
      I am glad all is good and that you’re back! 🙂 xx

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        Private Member  | 
        lodz, poland

        Hello Tanja! So nice of you that you remembered my full name <3 🙂
        Thank you so much for your kind words 🙂 So happy to be back!

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          Private Member  | 

          You’re welcome! 🙂 Don’t leave us again! I have to say that your enthusiasm about JRC workouts motivated me to give them a chance to grow on me, and they did! Now I love seeing them in our weeks schedule. Thanks lady!

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            Private Member  | 
            lodz, poland

            :*** im glad you love them too 🙂 we’re gonna be jump rope masters soon, haha 🙂

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      Private Member  | 
      bicester, oxfordshire, united kingdom

      Welcome back Magda

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        Private Member  | 
        lodz, poland

        Hi Katerina!
        Thank you 🙂
        Ohhhhh, This community is second to none!

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      Private Member  | 
      lake tahoe, nv, usa

      So happy you’re back Magda! You’re one of the toughest here 🙂 XO

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        Private Member  | 
        lodz, poland

        Thank you so so so much!
        I am what you made me, Zuzka! 🙂 :*
        And the most beautiful thing is that your workouts not only shape our bodies but our personalities as well!
        I feel so much stronger as a person since I’ve been working out with you 🙂
        Amazing thing!
        “Thanks for making me fighter”:)

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          Private Member  | 

          Welcome back…fellow Christina Aguilera fan!!! 😉

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            Private Member  | 
            lodz, poland

            Yeaaah, her older songs rock! 🙂

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      Private Member  | 

      Oh I am glad to hear you are doing well! I have been wondering where you were and miss getting pumped about JRC! Not one this week, bummer, but soon I am hope!! (Rubs hands and squeals excitedly.)Haha

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        Private Member  | 
        lodz, poland

        Hahahah, oh my God, I must be a real pain in the ass with these JRC workouts 😀 still my favorite ones 😀
        Thanks Carla for remembering me 🙂

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          Private Member  | 

          Magdusiaaaaa 🙂 🙂 you are back!! 🙂 🙂 🙂 XXX

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            Private Member  | 
            lodz, poland

            that’s right, Asia :* :*
            It’s been a loong time since somebody called me Magdusia 😀 That’s nice,haha 🙂
            How are you?

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              Private Member  | 

              Well and sound thank you 😉 you are such a Mrs Chatty here that it really makes a difference when you are away 😀 hope you sorted everything out and won’t disappear for another month,unless holiday 🙂 🙂 🙂
              And I am proudly plodding along with workouts,whatever the weather and whatever the injury 😛 . kisses!!

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                Private Member  | 
                lodz, poland

                Lol,yes I am a Mrs Chatty! In real life too 😀
                Some people complaint about it;)
                But this community is so addictive!
                Zgym is the first page I open when I wake up 😀
                XO
                M.

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      Private Member  | 
      tx, usa

      Welcome back, Magda! Glad youre doing well 🙂

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        Private Member  | 
        lodz, poland

        Hi Malia :* (oh, I looove your name)
        Good to see your smiley face again 🙂

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          Private Member  | 
          tx, usa

          Thank you! I love your name too. Magdalena sounds so graceful.

  4. private avatar image

    Private Member  | 

    I did 3 rounds also… i really loved the crossed leg hip raises! Before this workout i did some kettlebell swings and some goblet squats….now i feel great! Sweaty but great!

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    Private Member  | 

    3 Rounds Whoop Whoop!!

  6. private avatar image

    Private Member  | 

    love this workout for the booty!!! looking forward to finally getting my dragon door kettle bell next week (fingers crossed on shipping!!) Zuzka you never disappoint always changing and making workouts fun, exciting and worth it! Thank you!

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      Private Member  | 
      lake tahoe, nv, usa

      Are you excited? I remember how excited I was when I got my kettlebell 🙂 I keep my fingers crossed for the mailman so that he doesn’t drop it on his foot.

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        Private Member  | 

        so excited! had one that just wasnt cutting it and i am so happy bc now i can go back and do your kettlebell series and power yoga ! back in kick ass shape in no time! Also hoping for your cookbook next year! love all you do and thank you so much Zuzka rocks!!! 🙂
        (also much more power for those arm series too!) love it all!!!

  7. private avatar image

    Private Member  | 

    Bam, nice burn! I did Summer Shred #10x first, then finished with this. Thanks!

  8. private avatar image

    Private Member  | 

    Oi oi oi! hello Zuz! I love your workouts! I follow you every day and really enjoy this free workouts!
    I was wondering about nutrition… do you control your macros? I know you follow the low carb diet, I wanted to know how many carbs you have on trainin days, and on rest days as well. Thanks a lot!

  9. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zuzka, lovely workout…simple, cool, relaxing and very effective…butt burning, that is really good! I did 3 rounds…see you, take care.

  10. private avatar image

    Private Member  | 
    torrance, ca, united states

    Hi Zuzka! Thank you for another awesome workout!

    I have a question for you:

    What do you think about running x building muscles?
    I know that running is not in your routine… but do you think it is a good type of exercise to help loose weight and keep the body muscles? If it is not, then what type of exercise would you suggest to complement the Z workouts in order to accelerate the fat loose?

    Thanks again,

    Julia Culau

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      Private Member  | 
      lake tahoe, nv, usa

      Hi Julia, I have awesome cardio / weight loss routines called Jump Rope Cardio – way more efficient than running. You have to first learn the skill of jumping rope but it’s quite easy to learn and so worth it. Running is not bad at all to add to your routines, but it doesn’t really promote weight loss or help you build / sustain muscles unless you’re sprinting. Steady pace cardio is good for health, not so much for weight loss. High intensity intervals and circuits is what improves both aspects.

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