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5 Minute Fat Burning Workout #66
March 17, 2016 | 
Zuzka
Equipment for this workout:
Bodyweight only
Resistance Bands
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.
This is an easy pace workout with the focus on your abs and butt. Friday’s are our short days, so it’s great opportunity for you to take 10 extra minutes after this workout and work on some of the skills you’ve always wanted to master. Some of you still struggle with double unders, some of you need to work on pistol squats or push ups. Whatever it is that you want to get better at, take this little bit of time and work on it. It will pay off.
Workout Breakdown
5 Minute AMRAP
1. Clam x10
2. Side Crunch x 10
3. Clam x 10 other side
4. Side Crunch x 10 other side
5. Plank jack push up x 5
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1 round is 45 reps I did 4 rounds. Use your progress tracker below to mark down your personal best!
Hey guys! I’m doing a FUN GIVEAWAY today for my ZGYM members… I’ve been using resistance bands in workouts a lot lately, they’re a simple but effective piece of equipment that takes up almost no space at home or in your luggage when you travel.
I’m going to be giving away 5 sets of different level resistance bands. All you have to do is sign up for the ZGYM (if you aren’t already) and leave a comment below telling me why you love working out with me in the ZGYM. 4 lucky winners will be selected at random and then 1 person will win for leaving my favorite comment 🙂
Good luck everyone!!!
Progress Tracker
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Private Member |
I came looking for you after seeing you in the Jillian Michael’s Body Shred DVD’s. You had the most AMAZING body make up. I decided to give your workouts a shot due to the variety you offered but I fell in love with you and your workouts after just a couple of weeks. Your workout style (short but intense), mixed your amazing attitude and personality was a win-win. The recipes, fitness/nutrition articles and vlogs (I LOVE your vlogs) were just icing on the cake. I’m 41 and in the best overall shape of my life all because of you Zuzka!
Private Member |
Zuzka
I love your workouts. What keeps me coming back is your down to earth sweet personality. You seem like a great person. I really like the way you communicate on social media. Your also a hard worker and I like that. I have seen you grow as a person as I have followed you for many years now. Your are a strong person. Stay Awesome! Keep up the good work and positivity.
Oxox
Michelle
Private Member |
switzerland/, france
Hey Zuzka, I am not entering comment to win a power band (though if you would sign it and have a personal “kick.the. Butt” kinda comment written on it, I wouldn’t mind 😝)
But I want to enter a fun give away blurb about why I am addicted to zgym.
First, it is not a large community and I feel home in Zgym, you are listening and close to warriors. Daily posts are a preference than buying a program and kinda do it on your own. It is a motivation to log every day and chime in ( looking forward to the app and more interactions with others )
But what hooked me is obviously your personality and the greenlight I received from you that I am allowed as a woman to push hard and get guns, you keep being on the lookout and have an open mind.(animal flow? Calisthenics?) The journey started 5 years ago and will last ad long as can be.
Private Member |
switzerland/, france
I forgot to add, that the sound of Zuzka pulling the power band on has a weird effect on me (you know…like some people have a physiological reaction when hearing nails on a blackboard) : it is a mixture of bittersweet comfort.
That really bothered me and got me thinking “what does that sound remind me???”
I think it reminds me the sound of the healthcare providers (dentist, vets, surgeon) pulling their gloves when you know they’re going to relieve your pain and take care of you (not really pampering care), but maybe it will hurt in the process.
IT IS THE SAME HEEEERE…it hurts and takes care of you at the same time, ha, ha, ha!! with that plastic sound.
Private Member |
Your workouts make me feel great! They give me so much energy and I look forward to them every day. Thanks for doing what you do!
Private Member |
Your workouts are always so fun, creative and challenging! You are truly inspiring and supportive to so many women. I also love the addition of great videos like “Postural Therapy , yummy recipes and the way you keep it so real.
Thank you!!!
Ciao. <3
Private Member |
wi, usa
I love working out with you because it’s easy and hard in all the right ways. It’s easy because I can do it at home or wherever I am with my laptop and internet connection, and it’s easy because I can afford it, even when we’re on a tight budget. It’s also easy because of the way you’ve structured the week. The easier workout on Wednesday and super-short workout on Friday really helps me stick to the schedule better than I would otherwise, and keeps my body feeling great. It’s also super inspiring. Sometimes I come to your website when I just need an emotional ‘lift’ during the day.
It’s hard because these workouts are no joke. Sometimes I’m so nauseous from a tough workout that I can’t eat right away, but once I cool down, shower and eat, I feel great all day afterward, and I love the way my body is shaping up. My husband can’t resist my ‘new’ butt and loves the hamstring and abdominal definition I’m gaining, and I love feeling strong and light, and like I’m going to be okay come bikini season, for the first time ever in my life (I’m 35!). Thank you for my dream body!
Private Member |
naples, fl, usa
ZuzkA is my swole mate. She has always been there to help me. I love the zgym because I can work out with zuzka anytime I want. I learn from this website and will Always be a member.
Private Member |
Zuzka,
I’m been working out with you for many years, and I don’t think you can imagine what you have done for my life. I have severe depression, anxiety, etc…and you have given me so much strength, and even showed what it was like to be passionate about something again. For years I stopped liking much of anything, and then I found you. It was back on your bodyrock days, and I must say, I feel instantly in love with how genuine you are were (and are!). I didn’t have much energy then, so I mostly just watched you workout, trying to feed off your energy. Eventually, I just got up one day and did a workout with you. Now, I never miss a day. You are such an idol in life, and I can’t imagine where I would be without you.
I suppose that must sound strange considering we have never met, but I suppose I just wanted to let you know how much of an impact you have had on my life (and many other lives, I imagine!). Thank you so much for everything you do! <3
Private Member |
tulsa, ok
Well said!
Private Member |
Hi Zuzka, I don’t believe in chances… I believe that information comes when you want and are prepared 😉 One of my agility students recommended me your videos whe I wanted to start doing “something”… I love working out with you because you are an inspirational Czech girl who made her life little step by step and never gives up! For me you are very motivational and positive but luckily not the obssessed overpositive, overmotivating, unrealistic one which I highly appreciate! You learn people to focus on the bright side…you are true…:) I’ve never before left a comment but ..maybe trying new things IS the way… I don’t believe I can win but ..but hey! that’s what it is all (not only in zgym) about…believing…believing in yourSELF… So I DO believe I CAN! 😉
Private Member |
So much to love about ZGYM! I have gotten so much stronger since starting working out with you two years ago with your DVDs. I now love the variety of ZGYM workouts and that they are short enough to squeeze into my day and intense enough to make real changes in my body and strength. What I love most about ZGYM right now is that my best friend and I can still workout together even though we are on different sides of the world! I recently moved from the US to Australia and being able to continue my ZGYM workouts here has felt like having a piece of ‘home’ with me. I do not have resistance bands yet, so I have been missing out on those workouts. I would love to add them to my home gym.
Love how inspiring you are and that I always feel like a badass after my workout!