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5 Minute Fat Burning Workout #67
March 24, 2016 | 
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
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Adding an extra ab focused workout into your weekly schedule has been my priority for a while. From my own experience, you can improve a lot of your sport specific or general athletic skills if you work on strengthening your core muscles on a regular basis and as much as possible. You can repeat this workout twice or three times if you feel like you can handle it or you can do it once in the morning and once in the evening.
Cool Down & Stretching
Workout Breakdown
5 Min AMRAP
1. Plank Jump Up x 5
2. Plank Jack x 5
3. Side Plank Knee Tuck x 6
4. Plank Jump (to the right) / kick through push up to the left x 6
_____
Progress Tracker rules for this workout:
1 round is 17 reps. I count the 6 set in the last combo as 6 reps. If you don’t finish the whole set, you can’t count it as a rep towards your score.
Progress Tracker
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5 Minute Fat Burning Workout #69
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Private Member |
Hello! Adding an extra ab workout into our schedule is meant after our workout-of-the-day or at another time later? I remember Zuska’s suggestion was not to make 2workouts in a row.. On the other side, it takes me often longer to get myself to do the workout than the time I need for completing the workout… :/ so getting in this process twice in the day it would be hard. But doing extra abs, stretching and exercises for improving certain skills takes also time. Roughly 15min extra.. Right? Any suggestions?
Private Member |
switzerland/, france
Hi Sofia,
I agree that there is often more time associated with the workout than the workout itself. At home I can manage to book 30 min , but it means I will do my warm-up,stretching maybe while I am waiting for the meal to cook, will take my shower later …but when I work in the office, I can’t do in less than 60min altogether.
So it depends how you structure your week, the weekly schedule from Zgym has a few days with high intensity, some with medium, and some low intensity. The goal is to NOT do high-intensity every day, but to move every day. This 5 min abs is short but intense, so you I would stick it with either another short intense workout , so that you don’t make more than 20 min… when you really feel pumped. Or I would stick it with a lower intensity day, provided you have rest days (some yoga moves and walking ).
If your goal is to work your core (any moves that recruit muscles holding from the shoulder girdle to hips), then you can focus on low-intensity (yoga, pilates) movements. I did efficiently do some post-partum oriented core workout (which are great and safe for anyone) every morning when I crawled out of bed ..some cat-cows and other mobility movements to warm-up , then I would do some isometric core workouts (mostly laying on the back). These can as well be done attached to a high-intensity workout, I would personaly do them before the workout so that you get your core activated and helps to keep good form during the forthcoming workout. I have a bad posture, so I talk by experience, but don’t know if physiologically there is a difference in regards of fat-burning effect.(I would say, form is more important)
Private Member |
konin, poland
I did 7 rounds but in 15 minutes, side jump planks+kick through+ push ups were tiring 😉 but I feel awesome now 🙂 sweating a lot 🙂
Private Member |
ohio, usa
Today I did 3 full rounds, plus 1 rep of last exercise. So, 83 reps total. One round is 22 reps.
Private Member |
Isnt 1 round 22 reps?
5+5+6+6=10+12=22?
Private Member |
The Plank Jump (to the right) / kick through push up to the left were so intense! My arms are on fireee ;-). A-W-E-S-O-M-E wo, Zuzka!!! xoxo
Private Member |
That was Intense! 😀
Private Member |
Seriously loved this one! Sometimes the simplest/basic moves feel the most effective. I did Summer Shred 7X first (love that series) then did this. Feel great.
Private Member |
I’m a little confused by the two count. Wouldn’t one round be 22 reps? Does the last 6 reps only count as 1 rep total in your score? Thank you.
Private Member |
ca, usa
Liked the flow of this one, effective short workout. Perfect for today.
Private Member |
Did 2 rds. I just stuck up for you right now Zuzka on the post yesterday ” putting together new exercise combos!” Some jerk named Martin. Lol. I think I need to do a jrc workout cuz I still feel pissed off at him. Lol