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Black Diamond #1 - Upper Body & Abs
November 17, 2015 | 
Zuzka
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
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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Click and select one of the lower qualities like 360p or 540p.
Workout Breakdown
Challenge: AMRAP
Duration: 10-15 Minutes
- One Leg Push Ups x 3/3 (modification: regular push up, kneeling push up)
- Hanging Leg Raises x 5 (modification: laying leg raises)
- Backward Lunge Dumbbells press (12lb dumbbells) x 10
- Pull Ups x 2 (if you’re using a dip station do 5 quick reps)
- Ball Roll Knee Tuck (abs) x 10 (modification: Plank knee tucks)
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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.
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
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Private Member |
switzerland/, france
I am using my elastic band as support to help on pull-up . I am enthusiastic about this;)
Private Member |
switzerland/, france
some use a chair that you gradually move away (start underneath your feet, then move away as you get stronger). I prefer the elastic band you put under your knee so you are really into a “normal” posture.
Private Member |
rotterdam, the nerherlands
Love, love, loveeeee it👍💪👊
Private Member |
pa, usa
LOVED it! Thanks, Zuzka! I am so excited for the next 5 weeks. Made it almost through the last circuit. 2 ball rolls. I know I can beat this Saturday ! I have been practicing pull ups for a month or so. I can do one set of 8 but when combined with rest of this circuit, each set of 2 was still challenging!! We are gonna be ripped!!
Private Member |
8 pull ups! That’s brilliant! Did you work up to that in just a month?
Private Member |
pa, usa
Thanks! I could do 5 a month ago. I was practicing daily for a while, just doing one set each day on my way to the laundry, lol. But then I would neglect them for a week and go back…that’s been going on for longer than a month, which is why I kept returning to being able to do 5. So if you do a set a day, you increase in no time! We can make that our homework! I had vowed to do them every day till I could get do 10. I need to renew that vow! I do a set of pushups daily as part of my warm up. I can do 15 slow with good form, all the way down. I want to make that 20. This series should really help!
Private Member |
Ok I’m in – will add a set each day, before my workout!
Private Member |
pa, usa
Woohoo! Keep me posted on your progress!
Private Member |
united states
Yes that’s the way to go i use to not be able to do not even 1 now i can do 10 in a row well i think i can still do 10 in a row since i haven’t done any in like 3 or 4 month do lol
Private Member |
united states
I have all the equipment but I don’t have room sad 🙁 I can’t wait for my husband and I to move out and get our own place good luck to you 😀
Private Member |
pa, usa
Are you in an apartment? 10 pull ups!! That’s awesome !! Keep it up !
Private Member |
united states
nope less than that but im moving pretty soon witch im pretty exited about it how is the workout going on with you ?
Private Member |
pa, usa
I am loving it!! Today makes 91 consecutive days of workouts!!
Private Member |
I loved this one – really looking forward to repeating it later this week. My pull up bar is in the bathroom, the balance ball was in the kitchen and dbs in the living room! I had to pause the vid a few times while I transitioned. Was running around my house like a mad woman this morning! Took me 18:14 altogether as I followed z’s reps.
Followed z’s pace, used 6kg dbs. 122 cals, HR 143/161.
My pull ups are a bit scrappy. My goal is to start from a dead hang rather than from standing. I worked up to 6 in a row a while back, but have regressed through lack of practice!
Private Member |
pa, usa
from a dead hang! that is killer!! And 6 is good! I often don’t go down far enough…
Private Member |
Nadia, at least you can’t complain for cardio!…hahahaha, is funny just imagine you running around your house.
Private Member |
I know! My husband was trying to get ready for work and just looked at me like I’d lost it :-S
Private Member |
Cant wait to try this workout!
Private Member |
norway
Yes ! Finally Pull-up practice ! Thank you Zuzka 😀
Private Member |
This is so awesome, I already love this series!!! I´m not yet able to do full pull ups but this really motivates me to work hard on that now.
Private Member |
Yes! Used the equalizer, did 8 pullups each time. Don’t have a big ball, so used my UGI ball. Good one!
Private Member |
Awesome- 8 pull ups!!
Private Member |
On an equalizer (kind of like a dip station) so not even close to as hard as a pull up bar–!!! I’m not that tough! 🙂
Private Member |
Awesome. Love the upper body work
Private Member |
Great to see more upper body!!! Please make this more regular even after the series is finished like once every couple of weeks upper foscused workout. And KB for arms omgosh I’m so excited to give my legs a rest :))))