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5 Minute Fat Burning Workout #60 - ABS
January 28, 2016 | 
Zuzka
Equipment for this workout:
Hand Weights
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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If you’re following my workout schedule or just looking for a bonus Ab Workout, you’re in the right place. This routine is fun and effective for targeting your entire core. Nothing is more ab focused as plank exercises which is the fist combo in this workout. The second exercise will focus on your obliques (if you like the sexy hour glass body shape) and the third exercise will raise up your heart rate to burn off some fat and hit your abs from different angles. What’s required for you is to put your heart and soul and all of your effort into each rep. You have to break a sweat, you have to get our of breath to maximize the benefits. Intense equals effective.
HAVE FUN and be FIERCE!
Workout Breakdown
5 minute AMRAP
1. Plank side knee tucks (x2) / Transformer Jack/ Plank jump x 5
2. Weighted Side Plank Lift x 5/5
3. Diagonal DB lifts 5/5
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I did 3 full rounds. Each rep counts towards your overall score except for the first exercise – you have to complete the entire combo to count 1 rep. Total amount of reps in 1 round is 25.
Progress Tracker
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Private Member |
Hi Z thank you so much for posting early, I managed to get it in before going to work. And I have to say I love love love the Abs Fridays. They make me so happy :D! I almost managed to follow along but fell behind at some point, completed 3 rounds in 5:35.
Do you mind sharing what size bra you picked? I want to get one and I’m unsure about the size, so any help will be much appreciated <3. Or even a fashion haul would be awesome! xx
Private Member |
kraków, poland
Hi, Zozi!
Your bra size is like your shirts’ size. 🙂
But sometimes shops offer a sizes table, you have to mesuare yourself to choose right size. 😉
And I remember Zuzka somewhere said that she wears XS. If I’m not wrong. 🙂
Private Member |
Hi! 😀 I had a look at their sizes table and I seem to be between 2 sizes, so I hoped she could give a little bit more input on it.
I had no idea she said what her size was before, thank you for letting me know! 😀
Private Member |
lake tahoe, nv, usa
Hi Zozi, my exercise bra’s are usually size Small.
Private Member |
Thanks! 🙂
Private Member |
pa, usa
need to practice my form on the diagonal db lifts. Good workout though. Followed with black diamond 6 for an all time record number of reps. Happy Friday !
Private Member |
Zuzka, it was a great one! I did it twice… the weighted side plank lifts gave a good burn on my arms; they’re on fire ;-). Happy Friday! xoxo
Private Member |
lake tahoe, nv, usa
Good job! Happy Friday! 🙂
Private Member |
Thank you Zuzka! 😀 💋
Private Member |
france
Hi Zuzka !!!
Monday it will be eight weeks I have been made ( breast augmentation ) , I saw my surgeon yesterday and it’s good I’m back in the Zgym !!!
I started physical activity 4 weeks ago (just abs, legs, buttocks ) . I did my exercises with my weighted vest of 2.5 kg for the first week . Then I took my 4 kg dumbbells (each) and two weeks later I took my 6 kg dumbbells (each) ( all with my weighted vest ).
Honestly the first 3-4 days were difficult ( I had terrible pains in the legs and abs haha ) but then more days passed and I forgot my operation . I also do exercises with my 10 kg KB.
I felt really in great shape and really wanted to do more but I stayed reasonable 🙂
Now I have the right to do whatever I want as physical activity ( intense activity ) , do pushups and jumping rope . I am really happy !!!
I expected it forward !!!!
Of course I’m going to work my pectoral muscles gently by going to the pool and doing the “bunny slope workout ,” I still would like the two intense sessions ” Lifted butt series” . .
Big kisses :-*:-*:-*:-*
Private Member |
lake tahoe, nv, usa
Im happy for your fast recovery. It’s good you’re being gentle with chest exercises. XO
Private Member |
dubove, slovakia, slovensko
!!!DONE!!!
2 rounds and exercise #1 and exercise #2 (total 65reps) with 5kg DB. I did this one after your 15min challenge on FB (did 5 rounds and 4reps of combo #1) and it killed my arms and shoulders!!!!
Great WOs on Friday!!!
Warriors have a wonderful weekend!!!
xoxo
Private Member |
curitiba, parana, brazil
Hi Zu…good one! I would like to do at least a 15 min workout daily but somehow I am feeling very tired and with lack of energy. I am not sleeping properly and I guess this may be the root cause! I have added few carbs to my diet and nothing changed so it must be because of the sleep. Or other reason can be the stairs that entered suddenly in my life and I climb it thousand times per day :). Each floor has 15 steps so if I go up and down once I do 30 steps. If I go till the third floor it is 60 up and down. I am sure I must be doing at least 1000 steps daily (up and down). I will count some day! Anyways…I will try to sleep early to see if something changes! My score below. See you, take care.
1st time-29th Jan 2016-3 rounds-10 reps of each-150 reps (3kg DB)
Private Member |
lake tahoe, nv, usa
Hi Fernanda, You’ve been someone who comments often and what I get from your comments is that you’re always pushing yourself really hard. Harder than me. I wonder if you’re feeling a little bit overtrained at this point. You tent to skip recovery days, and doing more than I would recommend (just what I see in the comments), so the only thing I can think of is that you’re not allowing your body a proper rest which is stressful and stress leads to sleep problems. I understand your passion and love for exercise, but maybe you can take a step back and look at your training schedule more objectively and see if you should insert some easy days in between your “balls to the walls” workout days.
Private Member |
curitiba, parana, brazil
Hi Zu…a reply pulling my ears! 🙂 I am joking…thanks for your reply. I really appreciate it. I will think about everything you said and I will try to follow the schedule properly. Let us see what happens. Thanks…see you, take care.
Private Member |
norway
76 reps , used 13# DB+120 KB Swings with 35# KB. Arms are dead! Only 2 days away from completing 2 weeks of following Zuzka. Really looking forward to POYO on Sunday. Have a great day everyone!
Private Member |
holland, pa
oooof! Only 53 reps for me, still having some shoulder pain on my left side so I needed to do the planks on my elbows. Thanks Z!! Happy Friday everyone.
Private Member |
la valette-du-var, france
I love the first combo !!! And the side plank is so much harder with the weight, I wasn’t expecting that haha !! Thank you Z. great short workout 😀
Private Member |
new york city, ny
Haha..I agree about the how much harder the side plank is with weight! haha
Private Member |
la valette-du-var, france
Unexpected right ? Hahaha 🙂
Private Member |
new york city, ny
70 reps with 12#DB. I did the last five diagonal DB lifts on the other side after time to be even lol. Great short workout.