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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

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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

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Comments Add Comment

  1. private avatar image

    Private Member  | 

    love it!!!! thank you very much zuzka. I am so excited to do your workouts. short and effective!!! better than spending hours in gym. thank you very much.

  2. private avatar image

    Private Member  | 
    carpinteria, ca, usa

    THIS IS AN X. The pull ups are sooooo hard but i am determined to improve….two down!

  3. private avatar image

    Private Member  | 

    7th round, 6 lunges!!! i improved 🙂 yay! thanks, zuzka!!! this is awesome!!!

  4. private avatar image

    Private Member  | 
    caseyville, illinois

    I did this again yesterday. i loved it! I added 2 pull ups after each exercise. i increased the push ups and leg raises to 10 reps. i added 10 tricep dips and 10 superman’s with ball squeeze between legs. 4 rounds took me 26 minutes. I did a 10 min cardio afterwards.

  5. private avatar image

    Private Member  | 

    I love you Zuzka and been doing your workouts for about 2.5 years now and i really love it but must say i am getting a bit frustrated how much equipment seems to be appearing in your videos 🙁 i thought the whole idea revolved around as little equpiment as needed.

  6. private avatar image

    Private Member  | 
    holland, pa

    4 rounds plus 1 and 2, and 5 lunges. Assisted pull ups with ball, 15lb dbs.

  7. private avatar image

    Private Member  | 

    Done!!! Killed me but love it!!!! I used my equalizer and worked fine. 🙂

  8. private avatar image

    Private Member  | 

    Finally I was able to do this!! Been waiting to get my pull-up bar. Loved it!! Used to practice pull-ups but have not done so in about 2 years. Definitely need to work on them…Thanks so much for this series:)

  9. private avatar image

    Private Member  | 
    holland, pa

    12/5: 5 full rounds; switched to 8lb dbs; assisted pull ups with ball (did 3 for each round). Need to get db’s between 8 and 15!! hahaha 🙂

  10. private avatar image

    Private Member  | 
    toronto, canada

    Does anyone know if there is a similar series for developing strength for push ups?

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