Loading...

Site navigation and social media links

Zuzka Light Logo
Start Today
 

Black Diamond #1 - Upper Body & Abs

November 17, 2015 | private avatar imageZuzka

Equipment for this workout:


  • Hand Weights

  • Pull Up Bar

Select Warm up & Cool Down

Low Impact Warm Up 5 minute Dynamic Warm Up Routine 27 Squats Warm Up
15 Minutes Cool down & Stretching 16 Minute Upper Body Stretching Routine Cool Down & Stretching for Busy Days Cool Down & Stretching | Front Splits MOB Therapy #1 MOB Therapy #2 MOB Therapy #3 MOB Therapy #4 MOB Therapy #5 MOB Therapy #6 MOB Therapy #7
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

0

Choppy Videos?

Click and select one of the lower qualities like 360p or 540p.

Zuzka Stretching

Workout Breakdown

Challenge: AMRAP
Duration: 10-15 Minutes
  1. One Leg Push Ups x 3/3 (modification: regular push up, kneeling push up)
  2. Hanging Leg Raises x 5 (modification: laying leg raises)
  3. Backward Lunge Dumbbells press (12lb dumbbells) x 10
  4. Pull Ups x 2 (if you’re using a dip station do 5 quick reps)
  5. Ball Roll Knee Tuck (abs) x 10 (modification: Plank knee tucks)

_________________
15 min AMRAP - do as many reps as possible going through the circuit over and over until the time is up. Write down your score so that you can beat your personal best the next time.

Zuzka Stretching

Black-Diamond_workout_1_post

Enjoy the first workout in the Black Diamond Workout series that focuses on your upper body and abs!

I had so much fun and can’t wait to get stronger and see my own progress.  I strongly suggest you record yourself doing pull-ups now before you start the series so that you see how much you have improved in 5 weeks when it’s over. I have included modifications in the workout schedule for those of you who don’t have the pull-up bar. Click on the Pull-up link to see how to do assisted pull-ups and the pull-up substitute: bent-over row with dumbbells.

Have fun and really push yourself!

Z

Progress Tracker

Please login to use the Progress Tracker.

Similar Workouts

Comments Add Comment

  1. private avatar image

    Private Member  | 
    massachusetts, united states

    Chose this one today, loved it, of course I love all the black diamonds and infernos!! Did pretty well, about the same reps a couple less but I think my push ups are getting so much prettier.lol , I am just taking my time with them.

    Thank you!!

  2. private avatar image

    Private Member  | 
    lisbon, portugal

    wonderful series 🙂

  3. private avatar image

    Private Member  | 

    What a great benchmark workout! I loved seeing my upper body progress since I’ve been more intentional about working that area.

  4. private avatar image

    Private Member  | 
    boise, id, united states

    Does anybody have an opinion on the best substitute if you do not have an option for pullups but still want to do the workout. I used 26lb kettlebells and did 5 bent over rows each round which was a struggle by the end but not sure if that is building strength in the same area as the pull-ups. Thanks

    • private avatar image

      Private Member  | 
      caseyville, illinois

      I do not know if this helps or not, but when i would do my workouts in a hotel or when i forgot my portable pullup bar when i would stay at my son’s appartment in kansas, I used a sheet! I tied knots at the end of the sheet and hooked it in the door and locked the door. My pullups were assisted but my does it work your grip plus give you a different feel. I would wrap my hands in the sheets and sit under it with just using my toes and pull. Tougher than it sounds! There are all sorts of moves you can do with the sheets.

      • private avatar image

        Private Member  | 
        boise, id, united states

        awesome thanks! I have plenty of old sheets that I can work with.

  5. private avatar image

    Private Member  | 

    awsome, my pull ups really are just a milimeter or maybe 4mm without an assistance band but that’s why i do this program 😀

  6. private avatar image

    Private Member  | 
    okanogan falls, bc, canada

    I have moved to a hobby farm and have been manually pounding fence posts…and trying to keep up with the daily workouts…it’s really helped with my strength in the workouts even tho I felt weaker today I actually was able to go faster than the video so it must be helping! =)

  7. private avatar image

    Private Member  | 

    Hi Zuzka, I ended up doing this routine instead. It was sooo intense! This time, I did not beat my PB. 😆 Anyways, thank you 🙏 & Have a wonderful day! 🌻🌿😘🧡🙋🏻‍♀️

  8. private avatar image

    Private Member  | 

    This one is super challenging to me. I did 5 rounds plus all the lunge and press in the 6th round. Used my 9lb db’s today next time I’ll use heavier. My daughter was up sick during the night so my energy and strength were not up to par today since I didn’t sleep well. Happy I made it through this one though and still beat my PB by a couple reps.

Add a Comment

Personal account navigation

You are not logged in. Please login to your account, or sign up if you are not already a member.

Welcome to
ZGYM Fitness!

Start Today Already a member?