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5 Minute Fat Burning Workout #62 X
February 18, 2016 | 
Zuzka
Equipment for this workout:
Exercise Ball
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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Click and select one of the lower qualities like 360p or 540p.
Welcome to your Friday AB Workout!! I like to stick to my intense ab maintenance routines on Fridays such as this one, because it keeps me on track without making me feel exhausted. I suggest you add one of my power yoga routines on top of this or maybe work on your skills. Try to spend a little bit of time jumping rope and see if you can improve your double unders, or you can play with a handstand or one arm push up for example. You don’t have to break a lot of sweat, because Friday is just a play day.
P.S. If you want to supercharge your training do these 5 minute workouts as a bonus right after your high intensity ZGYM workouts.
Cool Down & Stretching
Workout Breakdown
1. Extreme Mountain Climbers with exercise ball x 5/5
* you can do regular mountain climbers instead or just knee tucks if you want a low impact modification
2. Flying Burpees x5
*For a low impact modification you can do the same exact exercise just avoid the jumping. Step in and out of the plank and then stand up and get up onto your toes and you reach your arms overhead. For more challenge you can add dumbbells.
3. Ab Splitters x 5
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5 Minute AMRAP
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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 |
loved this! 😀
Private Member |
kraków, poland
Extreme Mountain Climbers are crazy! Abs burns!
Private Member |
Loved this combination, thanks 🙂 Adding this to my favourites along with 5 minute #57, will try them together!
Private Member |
santa cruz, ca
Haha, nice! That was exacty what I was thinking. The two go so well together. This one adds the cardio we want. 🙂
Private Member |
felgueiras, porto, portugal
I love this!! Is so intense! Thank you Zuzka! Have a good day!
Private Member |
baltimore, md, united states
zuzka im not trying to swell ur head or anything girl but u r freaking amazing lol just kidding about the swelling ur head part but not about the u r amazing part how do u do it how do u come up with this stuff u do keep it interesting wow
Private Member |
pa, usa
Tried this after 3 mile run. Couldn’t finish! Did some sit ups with twist using kettlebell and ball pikes for the last 2 minutes. Will try again tomorrow! Getting injection today for bursisits! Wish me luck !
Private Member |
Good luck April! Hope it improves things for you xx
Private Member |
pa, usa
Thanks, Nadia! New diagnosis is hamstring tendonopothy. Got cortisone today and rx for more PT 😥 so will take things easier this time !!
Private Member |
curitiba, parana, brazil
Hi Zu…good one…that extreme climber on ball is very nice! I can do it nicely with right leg on air and left on ball, when I switch sides I can hardly keep right leg on ball and left on air…so left foot was touching the floor sometimes, I will practice this exercises, it seems to be very nice for abs and balance. I did 3 rounds with extra time. My score below, see you, take care and have a nice weekend.
1st time- 3 rounds-5:47. Buy out- 60 Everest climbers, 30 mountain climbers switch with hands on Swiss ball.
Private Member |
Hello Fernanda
I was having the same problem; successful with right foot on ball, not successful with left on ball, right foot in air. Do you know wats up with that? I don’t. When you conquer both feet on ball, please let me know how you got stronger. Take care!
Private Member |
curitiba, parana, brazil
Hi Tamara, I guess it must be because of stretching and also more power and strenght in one side of the body. I practice Muay Thai and it is much easier to kick high with left leg than right one so my left leg it is better. Even to do a sitting yoga pose, my left leg open more and touches the floor but on the right leg I feel a pain on my joint and I can not open it like left side. If we practice a lot of yoga and stretching I think we can solve it. I will do that exercise again today few times and let you know when I progress. See you, take care.
Private Member |
Thank you for response Fernanda 🙂
Private Member |
switzerland/, france
It is due to having one leg being the support leg (sorry I don’t know the right name in English): it is the leg leaving the floor last when you jump over an obstacle. My support leg is the left, so I am sure I will be more comfortable with left leg on the ball. It would also explain people being regular or goofy on boards.
Private Member |
I think the saying is that a person may have a ‘dominant’ right leg or a dominant left leg.
Private Member |
Thank you for explanation 🙂
Private Member |
A-W-E-S-O-M-E wo, Zuzka!!! I loved it. Happy Friday! xoxo
Private Member |
hi all, I had a very hard time with the abs splitters 🙁 I tend to hold my breath too much and I use the momentum to do the sit up. Any tips to work on this?
thx
Private Member |
santa cruz, ca
Holding a hollow body shape for a certain amount of time and working up to more time should help a lot. Hollow body, in case you are not familiar, is where you are laying in supine position, and you elevate your legs and upper body and torso just SLIGHTLY off the floor, while keeping your low back on the ground (this is extremely important). If you do not keep your low back on the ground, you will not be engaging your abs properly, and you’ll eventually strain your low back. This is a very low impact, simple exercise to activate/engage/strengthen the abdominal muscles, especially the lowest abs, which tend to be our weakest. If you are unable to keep the low back on the ground, then just try decreasing the angle between your legs and torso (aka, lifting limbs and torso up a bit more) until you become strong enough to get a bit lower. The lower you are, the less you are engaging your quads and upper abs, and the more you are engaging your lower abs.
This should help because then you won’t need to rely on momentum to lift your limbs and torso off the floor.
Private Member |
santa cruz, ca
Depending on your level, you can start with 30 seconds of hold daily (or more if you can) and increasing to maybe 2 min. This is a foundational exercise and will also help you connect with your body more. Keep everything straight and tight and that low back on the ground. 🙂
Private Member |
Francesca you’re awesome, thanks! I am starting right now. Thanks girl!
Private Member |
I love/hate hollow body workouts. They are intense and really effective! I sometimes do rock hollow body and my abs are on FI-YA! ha
Private Member |
santa cruz, ca
hahahahaha! totally. “FI-YA!” Whenever we do ab/core exercises like ab splitters, for example, I aim to use hollow body as my neutral “rest” or transitioning position, rather than the floor. Aww, man, Carla, you are so cool. If I am ever in your area, can I visit you? 🙂 🙂 🙂 I am sending my positive intentions for Wag.
Private Member |
Yes!! We have to! Thanks, I appreciate the vibes 🙂
Private Member |
santa cruz, ca
There are youtube videos out there. This is an exercise I always had to do for aerial acrobatic conditioning.
Private Member |
Thanks for this info, Francesca. I have wondered if hollow body hold would help me with this, but wasn’t sure. I have seen it used as a beginning step to handstands. Now I will add it to my daily exercise.
Private Member |
santa cruz, ca
Yaaaaaaaay!
Private Member |
baltimore, md, united states
awsome workout as usual