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5 Minute Fat Burning Workout #56 - ABS
December 31, 2015 | 
Zuzka
Equipment for this workout:
Bodyweight only
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.
Happy New Year!!!
This is my present for you, I hope you’ll love it 😛
I have already asked you in one of the ZGYM workouts about your fitness goal for the new year, but I think that it’s important that we keep talking about it, because that’s what will help you to stay motivated. If you have a goal in your mind that is emotionally charged, you’re more likely to stick to your training and healthy diet then if you let yourself forget, why exactly you’re doing this. I believe that if you see me reaching my goals, you’ll have more faith in yourself that you can do it too. Most people fall out of the wagon in March because their new year’s resolutions become faded. Don’t let that happen and remind yourself daily. I want to see your progress in March. Make a short video of yourself today talking about your goals and I want you to send it to me in March with a new video of you sharing your amazing progress! Remember when Magda (one of my dear ZGYM members) showed us her progress with her arm balance and flexibility? That was so awesome and you all loved it! This time be the one that inspires.
Workout Breakdown
1. Knee hugs x 10
2. Flying burpee x 5
3. Plank jack x 10
4. Bird dog x 10
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Do as many total reps as possible. Keep going through this circuit until the 5 minute count down is up. Push yourself and give it all you have, it’s only 5 minutes!!
Progress Tracker
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Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Happy New Year everyone.. Zuzka Happy New Year.. !!
Private Member |
Finished 2 rounds and up to the first plank jack of the third round. Great way to restart my morning fitness routine this year! Happy New Year to Zuzka, her team and all you warriorz out there!
Private Member |
Happy New Year everyone! I wish everyone success this year:) Press to handstand!! That is my goal. I’ve been diligently working on it for the past few months and I am getting stronger but it is going to take me many more months, maybe the rest of the year to press to handstand. Slow going but worth it!! And one arm pushups and pull-ups (although probably not 10), I’m totally game. I think I will be able to manage that as my strength increases for the handstand. But we will see. The trick will be to not fall of track. I will be moving to a new city and starting a new job in 2 months and that is always trying but I will try to continue my practice.
Private Member |
That’s an awesome goal! How are you training for the press handstand? I used to be able to do straddle press handstands when I did gymnastics as a girl and would love to get that back. Start by practicing against a wall maybe?
Private Member |
Hi Diane! I actually practice Dylan Werner’s True Strength and Fly Strong programs and they do include lots of wall practice. These are yoga-ish programs on Cody. Dylan Werner is an amazing athlete and his programs are based how he works out to build that upper body and core strength that allows him to do all of the those crazy poses. I do his program before I do Zuzkas. I’ve found that my body responds much better when I practice yoga before I do Zuzka’s intense workouts and then I spend a good amount of time stretching and using that foam roller! And they generally compliment eachother very well except when Z is doing her Black Diamond workout. Then I could only do the BD workout that day because all of her pullups (or my attempt at pullups) completely wore my arms out!
Private Member |
Thanks! I checked the Dylan Werner series out, and they really do look like a great compliment to ZGym. One of my resolutions is to do at least two hours of yoga/stretching/foam rolling a week and this might be the way to go. They look super challenging, which I think will motivate me.
Private Member |
amman, jordan
Hi Zuzka!
I wanted to ask you about workout tracker you once mentioned to be launched soon.
what is it exactly? and when will it be available? and any application plans in the horizon ;)?
thanks coach!<3
Private Member |
lake tahoe, nv, usa
I’ve been already testing the tracker myself. I can see it in each post on my end 🙂 it’s really cool. We just have to make sure that it all works before we launch it publicly for all ZGYM members.
With the tracker you will be able to easily see your progress in workout performance, and plan your goals for each training. Coming back to the workouts you already did will be more fun and also more effective for you.
Private Member |
amman, jordan
That sounds useful, to have all our progress information in one place!
hopefully it wont be so long before you launch it. looking forward excitedly 🙂
thank you for your prompt reply gorgeous Zuzka :)<3
Private Member |
manchester, united kingdom
Happy new year everyone Wishing you All success, good health and happiness for 2016. Nice start to the new year tough Ab Workout !! xoxo Wishing you All the best Magda and a speedy recovery ! x
Private Member |
Happy new year everyone! 🙂 May it be a good one in all aspects! My fitness goals are to be able to do at least one unassisted pull up / chin up (seems impossible now), master ninja jump tucks (almost there), get still much stronger and agile by doing Zuzka’s workouts daily (I’m proud I haven’t missed a workout within past year..knock on wood 🙂 Since I started to workout daily at Zgym last year in January, I have felt happier, healthier, stronger, leaner and more energetic and confident than ever before! Thank you Zuzka for what you are doing for us and for such a great community! I hope Zgym will be here for us forever! 🙂
Much love,
Jolana
Private Member |
Happy New Year everyone! Hope you all have an excellent 2016! I am happy to do this workout today. I’ve been 1 day behind due to a cold, but now back on the horse 🙂 Cheers!
Private Member |
williasmport, pennsylvania, united states
Happy new year everyone!!!!!
Great to get started today with their little killer!!! Goals this year are:
1) 5 workouts a week an active rest 2 days a week and if I fallof the wagon get back on it quick
2) flexibility work or yoga everyday! Even if it is 5 min before bed. By the end of the year I will have the splits!
3) get stronger! Push ups! I need to do at least 15 with good form…after 6/8 my form fails now
4) cook at home and take care of my nutrition! Earn my meals!!!
5) graduate o my next capoeira belt
6) keep working on handstand balance! This year showed me that a little everyday pays off and it did!!! The one thing I improved the most this year was handstands!
Z! I already finished your book and absolutely love it! I will leave a review in Amazon as you suggested in Instagram! I am so glad it came out when it did! Best iformation I needed to start the year!!! 🙂
Have a great year everyone!!! Let’s do this!!!!
If you have Instagram look me up! Would love to connect with more zgym members there! 🙂 maracvja
Private Member |
canada
Wow, that was a great 5min workout! Kept up with Z, right up to the last flying burpee!
Hmm, 1-arm push-ups? That’d be awesome to achieve, even just 1! As for the 10 pull-ups, I’m totally on board. I can do 3 sets of 5 now, but that’s taking a 1min break in between each set.
HAPPY NEW YEAR all you warriorz! Looking forward to another great year in the ZGYM! 💪🏼
Private Member |
bogotá, d.c, colombia
Hello WarriorZ long time without writing anything in here, but the start of a new year is perfect to start doing it again.
I wish the best for this year, spiritual, intelectual, emotional and economical growth, a lot of fun and joy with your family and friends. A lot of strenght, patience, love and calm to face any difficulty and much more learning than the last year.
Have a proper and fast recovery Magda.
Thanks Z for having this amazing site getting better and better, you are such and inspiration and a great friend even we don’t know each other, but you helped a lot in getting better at manage my depression. Wish you more than you imagine you can get.
My goals for this year are getting stronger, faster and more flexible:
I already can do a split, but I want to hold it longer and get even deeper,
I want to be able to get my head thought my legs in a standing bend, because I got to put my forehead against my knees.
I want to hold my handstand a minute, and get to it lifting slowly my legs.
love to you all.