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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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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
Progress Tracker
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Private Member |
Done, 20 minutes + 10 min of 5 Minute Workout #55 + 6 min of 3 Minute Workout for Butt and Abs (19.08.13) + 5 min of 4 Minute Fit Body Workout (23.08.13)
Private Member |
Are there only 6 of these workouts? There are normally 10 in a series. I was hoping for more as I was just seeing some really great results in my strength! Perhaps you will do more?
Private Member |
Awesome!! Love using my dip station in the workout SO, congrats again on the book. I’m loving the workouts in a complete compilation in a book form! It’s a great way to lend it out to friends & clients and get them signing up on your amaze-wow workouts here online. xOXO
Private Member |
I dont get it? You did 5-6 rounds and you got 94 reps. How did you get 94 reps if there is 33 reps per round? I need to know so I can accurately record my reps. Thanks
Private Member |
germany
I was wondering the same thing. Doesn’t make any sense. I guess she must coun’t the reps differently.
Private Member |
Loved returning to this one! Followed Z’s pace but ended up slightly ahead so finished that final round this time. Also added 50 swings with 20kg as a buy in, and the same for buy out. Going to do the front splits stretch routine now.
153 cals, HR 142/167 (including buy in/buy out)
Private Member |
Ps used 6kg dbs again. Will try heavier next time.
Private Member |
baltimore, md, united states
i deffintly beat my personal best didnt pause the tape once and wore my eight lb weighted vest
Private Member |
pa, usa
Feel So much stronger than last time I did this! I did 8 full rounds plus all of first exercise. Will finish that round after I take a breather. Had already done my new daily fave, 5 min abs on Swiss ball and walked a mile for warm up! Whew! My modifications were: presses without the lunges and alternated those with flies every other set. Alternated pull ups and chin ups and did last 2 hanging leg raises with twist to hit obliques.
Private Member |
pa, usa
Z, how do we count reps?? Can you add rounds button to tracker? Easier to count that way! Also can we type in instead of drop down? Just suggestions:)
Private Member |
provo, ut, usa
Hey Zuzka – how are you counting reps on this workout? It says you had 94 reps… but I’m counting 33 reps per round and you definitely did more than 3 rounds…
Private Member |
Zuzka,
I counted 33 reps per round. How did you get only 96 reps???