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5 Minute Fat Burning Workout #69
April 07, 2016 | 
Zuzka
Equipment for this workout:
Kettlebells
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.
Boost your metabolism, burn some calories and earn your post workout meal. This routine is short, but it will get you out of breath in 5 minutes. Try to go through the circuit as many times as you can and then write down your score into the progress tracker below. One round is 36 reps. How many reps total did you do? Challenge yourself, break a sweat!
Workout Breakdown
1. Side lunge clean and press x 5/5
2. One arm KB swing x 20 alt.
3. Pass under to One Leg Goblet Squat x 6 alt.
_____________
5 Minute AMRAP
LET’S DO THIS!!
Progress Tracker
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5 Minute Fat Burning Workout #69
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Private Member |
The kettlebell-based 5-min workouts are my favourite type! Did this as a buy in with 12kg at Z’s pace. Going to do Black Diamond 7 now.
Private Member |
Wow that went by so fast! I followed your pace, but you wrote that one full round was 36 reps and we did 2 rounds minus 3 reps so technically we did 69 reps (but you wrote 59). So 69 reps for the five minutes workout #69 😃 It’s Friday! Have a wonderful day 😊
Private Member |
curitiba, parana, brazil
Hi Zu and friends…I am skipping this one because my left leg are sore due to pistols training. No ways I can stress it more today and do globet squats. I will look for another workout. See you all, take care.
Private Member |
santa cruz, ca
Awww, do you get massages? I hope your left leg feels better.
Private Member |
curitiba, parana, brazil
Hi Francesca…I do not get massage, unfortunately…I would love to! I will look for a nice professional that can do it. I guess by tomorrow it will be fine. Thanks…see you, take care.
Private Member |
switzerland/, france
I am also still sore from cardio shred 32. I am mostly very tired due to extra hours at work. I will probably do a yoga session.
In general (especially when doing the lifted butt series) I do a little stretch of 2-3 sec at the end of exercises on the floor and it helped to release tension and shortening of glutes. I had found that I didn’t have much DOMS during that series.
So I didn’t do much of that stretch during the cardio shred 32 and I am sore now…
Private Member |
curitiba, parana, brazil
Hi Laila, stretching really helps. I have not been stretching also after the workout. But normally I do not feel sore, except when doing pistols. I was sore on butt also when I do pistols. I need to stretch before and after the workout, I guess. By tomorrow I will be fine and today just going to do burpees and a 30 min yoga practice with handstand and inversions at the end. See you, take care.
Private Member |
Where did you buy your wrist protection?
Private Member |
switzerland/, france
I can’t access the video at the moment, but in the past she said she used cut-out socks
Private Member |
Excellent little workout
Private Member |
santa cruz, ca
This was good, and I needed to make sure I did the moves fast to make it effective. I find that 25 isn’t so hard to maneuver anymore, but the cleans and presses always work my shoulders nicely, and my abs. I used blocks as well, for the side lunges and the goblet squats, which makes it harder, but more feasible to push off my heel. Felt great for my butt. I think this workout would have been better for me if I had used the 35 lbs KB for exercises 2 and 3.
I was 2 reps away from 2 rounds, so I could definitely do better. I think the blocks added a teensy bit more challenge.
I followed this workout with Lifted Butt #2. Re-doing all my LB workouts now using the bands and 45 lbs KB for most everything. LB#2 is much harder with more weight and a band. I did 40 regular swings with this Beast instead of the one-arms. Together with this 5 min workout I feel complete in my fitness maintenance today.
Yesterday my partner told me I look great. 🙂 🙂 He is happy with what he sees, and so am I. He is a little intimidated that I can do nearly as many solid, full deadhang pull ups as him though…. 🙂 🙂 🙂
Private Member |
Haha. He’ll get pretty upset once you beat him. 😉 I really need to get the Beast too. So expensive though, argh.
Private Member |
manchester, united kingdom
Great Workout kettle bells I love them used my 20kg and 16kg for this workout!!
Private Member |
canada
This was awesome! Love 5min KB workouts! I hadn’t had time to work out today, but when I saw that today’s 5min workout was KB, it motivated me to get down to my gym and squeeze in those 5mins while my daughter was watching TV. Completed 2 full rounds plus 5 reps of combo 1 (did the 5 reps for the other side after the 5mins were up just to be balanced!). Used my 25lb KB, although I think I should’ve probably used my 30lb. Short workout but I actually broke a sweat, feels great! No excuses, right?!
Private Member |
san marcos, tx, 78666
Did this 1 time through after Body Crush #18. My body is satisfied
Private Member |
san marcos, tx, 78666
2 rounds (1- 5 minute) time through
Private Member |
seattle, washington
I left a 40 pound kettlebell from Sports Authority at the Y to do this sort of short workout and it’s gone! Ended up using a dumbbell instead! Still a great workout just disappointed with folks a little. 🙁
Private Member |
santa cruz, ca
Aww man, that sucks. I hope they return it! Maybe you could post a picture there with “Lost Kettlebell” on it and describe how dear to you it is. 🙂 You never know…40 lbs for this workout is impressive, sheesh! Cleaning and pressing a 40 lbs KB?
Private Member |
seattle, washington
I’m hoping it was somewhere I didn’t look, but I spent way more time looking for it than exercising! It was a “cheap” kettlebell and it really does matter where you get them. It has rough surfaces and a bumpy bottom making it hard to use for push-up or anything needed a flat bottom. Still it was handy for Z’s workouts. If it doesn’t reappear I might invest in another and donate it again…
Private Member |
seattle, washington
Here at home I have a 44 pound Kettlebell and I clean and press that as well. Boys have upper body strength.
Private Member |
santa cruz, ca
Haha, of course! I am interested in how you modify the workouts here, if you do, since you are male and probably have different fitness needs and goals.
Even if I could, I wouldn’t want to clean and press a 44 lbs-er! I respect the desires of other women who do, but I think that would bulk me up in an unflattering way, and probably wreck my spine…I’m small…
Private Member |
seattle, washington
I don’t think you necessarily bulk up lifting heavier weights. It a depends on how you build muscle. But, what a person should do is lift that which challenges and also doesn’t injury. You don’t see Zuzka using her 44 pound bell for cleans and as yet the 90 pounder hasn’t made an appears in workouts. Follow what is required to reach your goals without injury and all will be well.
Private Member |
santa cruz, ca
For sure! I think I may have also reached the max weight for my goals. I would be happy to keep what I’ve got right now. 🙂 I wouldn’t mind one more heavier kettlebell for the lower body. But that’s it.
I have a girl friend who is a powerlifter. She is the strongest woman I know and can lift more weight than most men I know. She definitely looks feminine, but her muscles are huge! She doesn’t take any steroids. 🙂 And her powerlifting body is pretty apparent. And though it looks good on her, I know that kind of bulk wouldn’t look nice on me.
Private Member |
seattle, washington
It appears the folks at the Y put the Kettlebell in a locked room. So I just need to go to the front desk and ask for it. Not sure why they did this. Maybe they were afraid someone was going to drop or throw it. I let go of it when I’m at the top of a swing and this could scare someone who doesn’t use one I guess. The thing is any of the dangers a Kettlebell offers are those any weight offers. I’ve seen people do drop sets with barbells there and they have weights balls.
Private Member |
santa cruz, ca
Your comment below is missing the Reply button, so I’m just replying to your earlier comment.
That is indeed strange, but I am glad no one stole it. It did seem like a slightly odd thing to steal…..If it were another gym, do you think they would have done the same thing? Or might this just be a silly Y thing?
Private Member |
seattle, washington
I’m happy it’s still there and yeah the Y must have a few silly folks working there. I doubt another gym would need folks to bring Kettlebells. 😀