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5 Minute Fat Burning Workout #53
December 10, 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
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
This workout will help you to practice your pistol squats! Are you excited? 🙂 The roll back into the Pistol is one of the best ways to use momentum to you advantage. It’s hard to get up from the rock bottom pistol position, but if you generate some energy with the forward roll first, you’ll see that pistol could be quite easy to learn. If it’s still too hard, try to keep just the heel of the other leg on the ground in front of you and use that leg for a light support. Once you master that, you can try lifting the left off the ground. Taking small steps is very very important, so don’t let your impatience ruin your enthusiasm and training!
Have fun!!
Workout Breakdown
1. Roll back to Pistol Squat x 4 alt. legs
2. Rocky sit ups x 10
3. Roll back to Pistol squat x 4 alt. legs
4. One leg bridge x 10 alt.
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5 min AMRAP
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Private Member |
Whoa, haha! This one is no joke! It might not haven been pretty but I can’t believe I did all those pistols with Z…!
Private Member |
valras plage, france
great little WO when looking to shake off fatigue!
I put the swiss ball in action for the rocky sit ups and bridges.
Used weight for one round of the pistols.
I did 3 times through..
feeling fantastic!
Private Member |
I cannot do the pistols so i did squats, and still felt good to do 🙂
Private Member |
5 circuits and 1 rep of 2nd exercise in 10 min + 2 circuits, 86 burpees of 5 Minute Workout #50+ 40 rounds in 25/5 of ZWOW #13. I liked Roll back pistols a lot, I felt all leg muscles during it.
Private Member |
Really love it!!!! A great one to close my week. Can’t wait for next week. 🙂
Private Member |
canada
YAY, I love roll back pistols! I also try to not use my hands for balance on the way up… ,Ames it extra challenging! Completed 3 full rounds.
Private Member |
canada
‘Makes’ it extra challenging!
Private Member |
ellijay, ga, united states
OO! I missed this one when it came out so I visited it today. DEFINITELY a favorite! I have some velcro-on fist weights that I used on this one to add a little extra to the punches. Finished 4 rounds exactly. I’ll be revisiting this one a lot when I need an extra energy boost! 😀
Private Member |
3 rounds +#1
so hard !!
Private Member |
curitiba, parana, brazil
Hi Zu…why we are so addicted? Come on…I said I was short in time but did this one also…hahahah…I will run away from computer otherwise I may do one more workout! I repeated 4 rounds of this one, wanted to practice pistols, since long I do not see it in the workouts! Good and light one! See you, take care.
1st time-11 Dec 2015-4 rounds with extra time
2nd time-27th Feb 2016-4 rounds-6 min
Private Member |
samara, russia
86 reps
Private Member |
samara, russia
94 reps