Black Diamond #1 – Upper Body & Abs

 | 214 Comments | Black Diamond Upper Body & Abs



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!





Warm Up Routine

Cool Down & Stretching
Workout Breakdown

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.

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214 comments on “Black Diamond #1 – Upper Body & Abs”

  1. private avatar image

    Private  |  Germany

    107 reps in 15′, did leg raises to the top, one leg and one arm elevated push ups and hard core egg instead of the last exercise. Your inferno series is really making me stronger, Zu 💕

  2. private avatar image

    Private  |  caseyville, illinois

    Did 5 rounds in 16:26minutes. Replaced #1 with 6 reps of elevated criss cross pushups. Replaced #3 with 1 set of wall walks (i can now almost touch chest to wall) held for few seconds before walking back out. Before beginning all this wall work in the Abs inferno, i could barely walk even slightly close to the wall, could barely lift my hands. I could not walk back out at all and just would have to drop down. Now i can walk to the wall and walk back out. How exciting! I also used much much less assitance with the pull ups. I could do one chinup without assistance and then lightly touched the box during second.
    I did buy out of 3 rounds of barbell shoulder presses, band assisted pull ups to max and lat pull downs with cable machine. I then followed with 12 min #9 to have a cardio finisher with some glutes and legs.

  3. private avatar image

    Private  | 

    starting to repeat this series again. Love it awesome Zuzka. Thanks for everything. You are the best trainer.

  4. private avatar image

    Private  | 

    didn’t time i was very tired I just did the workout. I am way behind than Zuzka. Will try my best next time.

  5. private avatar image

    Private  | 

    Yes! I was finally abie to do all the pull-ups without help!

    • private avatar image

      Private  |  caseyville, illinois

      how did you finally get to do pull ups without assist? Thanks

      • private avatar image

        Private  | 

        It took a while haha. The main thing was to keep assistance nearby and constantly try to do them without the assist as much as possible. Also, I took a small break between each one.

        • private avatar image

          Private  |  caseyville, illinois

          Thanks for answering. Did you just practice during workout or throughout day

          • private avatar image

            Private  | 

            I kept doing the 1st and 2nd of the series as part of my weekly schedule. 🙂

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