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5 Minute Fat Burning Workout #63 X
February 25, 2016 | 
Zuzka
Equipment for this workout:
Exercise Ball
Kettlebells
Pull Up Bar
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.
This is a very advanced routine for those of you who have been following along for a while and have build the strength and stamina necessary for these exercises. I don’t want anyone to be excluded though, so I have linked to easier exercises that can be use instead. Do you feel like this workout is just too hard? Then this article is for you!
Workout Breakdown
5 min AMRAP
1. Exercise ball – Extreme mountain climber (x3) to Shoulder Press x 2 sets
*an easier modification can be Mountain Climber x 15 reps (push yourself)
2. KB pass under jump lunge x 6
*an easier modification can be KB pass under to Jump Squat x 6reps
3. Hanging Leg Raises to the top x 6
*an easier modification can be Ab Splitters x 3 sets
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Private Member |
That was hard! But I did it 🙂
Private Member |
I am going to put all of my pride aside. I am BEGGING you to add onto the Black Diamond series. PLEASE PLEASE PLEASE!
Private Member |
caseyville, illinois
I just did Black Diamond #5 as I am working on getting a pull up and mastering those darn hanging leg raises! lol I love those workouts. I like to add 20 double unders at the end of each round. The shorter Zwows or these 5 minute workouts go perfect as a finisher to those more strength focused. Love them also! I can’t wait to see what she has in store for us once she gets her web stuff worked out.
Private Member |
friday harbor, washington, united states
Just finished! Wow, hard and intense AND awesome! Kept up with Zu (maybe not with her perfect form) which makes me very happy! 😉
Private Member |
toronto, canada
Your workouts lately involve lots of kettlebells and power bands, my gym has neither so I have had to modify everything. It would be great if you incorporated more workouts that had widely available equipment so all of your warriorz can do the workouts!
Private Member |
switzerland/, france
I did more than 5 min in the end as I prepped several times with different equipment : 2 sizes swiss ball (too instable), yogawheel (too narrow to have 2 feet for pikes), then yogatrapeze…which I opted eventually.
I didn’t feel it right to jump , so I just stepped with the KB. As for knee raises, unless I use rings and momentum, my feet stay very low…so I sticked to the knee raises.
Later in the day I went shovelling hard packed snow for 30 min… so I am fried today.
Private Member |
Loved these combos. This was the first zgym workout that I wasn’t too sure about for later pregnancy – I completed it but wasn’t too comfortable trying to balance for the extreme mountain climbers. This move would be ok at a slower pace maybe, rather than an AMRAP, I was probably rushing a bit to keep up with Z! However I love 5 min abs 57, so will return to this one instead.
31 cals, HR148/162.
Private Member |
caseyville, illinois
I have not done this one yet as i did Black diamond #5 and followed it with Zwow #11 for a cardio finisher yesterday. But I agree about Amraps. I liked that Black diamond was not an amrap as that is a strength focus, so i can go at my own pace while making as challenging as i can for me. I think the cardio focused routines work better as an Amrap for me.
Private Member |
Thanks Tracey. What I might do next time is match Z’s reps but work at a slower pace. Really liked the Black Diamond workouts – Rumi’s rumfit series (the Part 2 sections) are also great for quick upper body workouts. I’m about to start repeating them.
Private Member |
caseyville, illinois
Thanks for responding and i agree
Private Member |
canada
68reps, but my shoulder/pike press on the ball weren’t as nice as Zuzka’s. If I tried to get my butt up higher, I was way off balance. Managed the leg raises to the bar though, that last one was the only one that didn’t quite touch the bar! Rounded it off with 50 KB swings (with me new 40lb BEAST!) and 75/75 power-band extensions (back/side/front on each leg). Gonna feel that tomorrow! Bring on Power Yoga!
Private Member |
qc, canada
nice workout. definitely need balance improvement on the extreme climbers….
had to modify the toes-to-bar to regular leg raises on equalizer (don’t have a pull up bar at home)
Private Member |
curitiba, parana, brazil
Hi Zu…I did this one today since I am short in time but did not want to miss a day. Whole day I was busy but finally the repairing of my gym room is over! Now only painting work is missing. Anyways, this workout was good but very short! I am better with extreme climbers and leg raises also but not touching the bar yet. I found the jump lunges with Kb very strange, I was not balancing properly and position of body was odd…it was the hardest exercise in this wo. I did 3 rounds and exercise 1 within 5 min but finished the 4th round and did 20 reps alternating legs of extreme climbers as buy out. For the day it was enough…my score below. See you, take care.
1st time-27th Feb 2016-3 rounds+exercise 1: 5 min. 4 rounds+20 reps of extreme climbers alt-6:00 min.
Private Member |
carpinteria, ca, usa
omg! this is super intense but like you i really enjoy the challenge! thanks!!