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5 Minute Fat Burning Workout #52
December 03, 2015 | 
Zuzka
Equipment for this workout:
Jump Ropes
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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Combining cardio and core exercises is one of the best ways for getting more definition in your abs. This workout is just a little Friday sample (it’s my easy day), so if you want full length, super effective routines and train with me every single day, sign up for my ZGYM! The current workout series are Black Diamond (Upper body and Abs) and JRCKX (jump rope & Kettlebell training focusing on weight loss and overall strength). If you sign up before December 7th, you can use the discount code FIRST30ZGYM and pay only a $1 for the first 30 days. Get on board and you will never have to guess what workout you should do next. Just follow along with my workout schedule. It won’t take you more than 30 minutes a day. Most of my workouts are around 15-20 minutes long. Also I started posting my Food Journal so that you can see what I eat every day of the week and get some ideas for your own diet plan.
Have a great weekend and I’ll see you in the next workout!
Best,
Z.
Workout Breakdown
1. High Knees
2. Roll and Tap alt legs
3. Jump rope jacks (out and in counts for one rep)
4. Leg lift to crunch alt. legs
5. Jump rope side to side
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 |
prague, czech republic
Hi Zuzka,
I would really appreciate, when you answer. Please, It will be in the future, your book also available in Czech language? It will decide on my purchase :D.
Thank you,
Kristýna.
Private Member |
lake tahoe, nv, usa
Yes, there will be. It might be out a few months later, but Czech publishers have already bought the rights.
Private Member |
gresy sur aix, rhône alpes, france
hi zuzka,
is there any modification if you don’t have a swiss ball please? thanks
Private Member |
glasgow, uk
I know this is an old comment but just to share.
I did plank toe touches and lying leg lift with star crunches in place of the swiss ball exercises. Similar movements!
Private Member |
lodz, poland
my favorite 5 minute workout so far! 🙂
I love the jump rope and abs work combo.
Thanks :*
Private Member |
gresy sur aix, rhône alpes, france
hi Andrea, thanks for your post…
Since I have a swiss ball 🙂 but your modifications are effecients… thank you !!!
Private Member |
Hello Zuzka! I Will buy your book because i follow you since 2009 and for me It s a way to say “thank you for all : workouts, recipes, motivation ans results ! ”
Would like to know if you have any tips or advice for vegan people ? I eat carbs almost once a day but It s not convenient with your diet ! How can i balance my own diet ??!
Have a beautiful day !
Private Member |
curitiba, parana, brazil
Hi Zu…I am late so I can not do this one today…but anyways I was not planning to do JR today since I did it yesterday! I will do only abs workouts on Sunday along with Bunny slope workout. My pull up bar arrived, I got the one we fix on the door, waiting my husband arrives to assembly it for me…hope to be able to use it tomorrow…my shoulder blades and upper back are sore! Going to Muay thai class now. See you, take care, a great weekend to everybody.
Private Member |
I finally got my pull-up bar installed too! Was so excited to get to practice them once again and start the Black Diamond workouts. Muay Thai sounds kickass:)
Private Member |
curitiba, parana, brazil
Hi Danilynea…how are you? My pull-up bar is good but it does not fit in any door inside my home…they are all sliding doors so it fits only in main door…I have to show everybody what I am doing…hahaha…anyways I will still give a try today but I will not use it for the workout. I am shifting home soon so there it will be normal doors! My classes are really kickass…many rounds of 2 min pad work with 50s rest, also bag work…when it is over I am dead! See you, take care.
Private Member |
valras plage, france
I am so happy to the balls (hehhee..) in your workouts! The swiss ball is like an old lover for me. Unfortunately he left when he was punctured by an animal and I haven’t seen him since. Just ordered a new one..However, I have been sliding towels on the floor (this works perfectly for the knee tucks & pikes), using pillows, and chairs to improvise. Can’t wait to see my lover again!.. it arrives on Monday:( In the meantime, ***sliding towels on the floor could be an excellent total body travel workout or something it works and it is really fun…***
Private Member |
Nice pose… Beautiful background 👍🏼
Private Member |
valras plage, france
Thanks! It was after a hike at the pic de la Néouvielle in the Pyrenees last Summer!!
Private Member |
in which country is it?
Private Member |
valras plage, france
It is right on the border between Spain and France..this is the French side:)
Private Member |
vancouver, bc, canada
Did this 2x through. Loved it. Big fan of the jump rope/ab workout combo! Thank you!
Private Member |
I love this kind of exercise…did it 2 times., I may be doing it again during the day!!!
Everyone have a nice weekend!!!!
Private Member |
michigan, usa
Did 2 rounds. Love the JR in the 5 min workouts. now going to do power yoga 27. Going to try to fit in Black Diomond 3 tonight and do a lifted butt series tomorrow instead. Xoxoxoxo
Private Member |
sion, switzerland
Enjoyed this one!!!