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5 Minute Fat Burning Workout #53

December 10, 2015 | private avatar imageZuzka

Equipment for this workout:

Select Warm up & Cool Down

Low Impact Warm Up 5 minute Dynamic Warm Up Routine 27 Squats Warm Up
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
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_53

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!!

 

 

Warm Up Routine

Cool Down & Stretching

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.

__________________

5 min AMRAP

 

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Comments Add Comment

  1. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Hi Zu…this wo is done as warm up for Black diamond workout. I am travelling tomorrow and will not be able to do it before I leave earlymorning so I will do it now! Tomorrow I may take a day off or I will do 20 min yoga before leaving. I am going to my mom´s place for holidays, the worst part is carrying my KB, pull up bar, mat, swiss ball…hahaha hope everything will fit in the car, otherwise I will have to select which equipment to carry anyways…! See you all, a nice weekend to everybody.

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      Private Member  | 
      la valette-du-var, france

      Hahahaha ! You’re so cute, your car full of workout equipment ! You’re mother is going to hallucinate 🙂

      • private avatar image

        Private Member  | 
        curitiba, parana, brazil

        Surely Manon, my mom and my Godson will hallucinate more when they see the pull up bar :D…I am sure everybody will try it! It will be fun! There are plenty of nice doors there and I am already imagining myself practicing it three times per day (at least) hahahahah….see you, take care!

        • private avatar image

          Private Member  | 
          la valette-du-var, france

          That’s an awesome goal ! They all gonna freak out I’m sure 🙂 happy holidays Fernanda 😀 take care !!!

          • private avatar image

            Private Member  | 
            curitiba, parana, brazil

            Yah! 🙂 Happy holidays to you also…and let us keep it up! Take care!!!

  2. private avatar image

    Private Member  | 
    curitiba, parana, brazil

    Ah I did 4 rounds with extra time! 🙂

  3. private avatar image

    Private Member  | 

    Zuzka, super fun wo… I loved how it had a nice flow between the exercises! Happy Friday! xoxo

  4. private avatar image

    Private Member  | 

    I like this! I did it once and then did the 5 Minute Burpee Workout. Nice Friday.

  5. private avatar image

    Private Member  | 
    norway

    This is my third WO this week, so I will do it as an 15min amrap, and maybe do regular glute bridge with heavy weights instead of the one leg bridge. Looks fun !

    • private avatar image

      Private Member  | 
      norway

      Ended up doing 15 minutes, 4 and a half rounds. Regular Glute Bridge with 40kg.

      Bonus after: 5 + 4 pullups (with a little help), and glutebridge 50kg x 10 reps + 60kg x 10 reps.

  6. private avatar image

    Private Member  | 

    Thank you!

  7. private avatar image

    Private Member  | 

    Loved it!

  8. private avatar image

    Private Member  | 
    sion, switzerland

    Great!!!Getting there…

  9. private avatar image

    Private Member  | 
    pei, canada

    This was perfect! I need more practice with my pistol squat so this will go into regular rotation for my extra workouts.

  10. private avatar image

    Private Member  | 
    la valette-du-var, france

    Really cool Friday workout 😀 I followed along but was just one rep faster so I completed a full round of the 1st exercise more 🙂

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