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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  | 
    rome, me, usa

    Wow i really improved this time around. Last time 94 reps- keeping up with Z, and this time did it w/o the video and did 189 reps. I do love the black diamond series!

  2. private avatar image

    Private Member  | 

    I counted 33 reps per round as some others did so I got in 8 rounds with the 3 push ups on each side, 5 knee raises, and 10 lunge presses for 285 reps total. Love the pull ups, I am working on making them better and not using my knees so much to help me up!

  3. private avatar image

    Private Member  | 

    4 rds + ex. 2

  4. private avatar image

    Private Member  | 
    manchester, united kingdom

    using my 6kg dumbbell and after lifting heavy in the gym today beat my best and did 7rounds and 5 leg raises awesome, I so love this workout and didn’t take no breaks with my pull-ups!!!

  5. private avatar image

    Private Member  | 

    Does each round count as 33 reps? Not sure if I counted right. I did 6 rounds and all of exercises 1,2, & 2 reps of #3 into round 7. This came to 211 reps. I noticed Zuzka had 94 reps recorded. I didn’t watch the video again, but I thought you did more than 3 rounds. Hope this makes sense! Ha. 🙂

    • private avatar image

      Private Member  | 
      ellijay, ga, united states

      I noticed that, too! 😮 33 reps per round is what I worked out, as well.

    • private avatar image

      Private Member  | 
      new york city, ny

      I’ll be going by 33 reps per round as well.

  6. private avatar image

    Private Member  | 
    holland, pa

    Improvement!!! Yay! 5 full rounds plus all the way to 1 rolling knee tuck for the 6th round. Next time I will finish that 6th round!

  7. private avatar image

    Private Member  | 

    I’m curious how you counted your reps. I came up with 33 reps for all 5 exercises. That would mean you only did 2.87 rounds. But you did more than that. What am I missing here? Thanks!

  8. private avatar image

    Private Member  | 
    calgary, alberta, canada

    Not sure what’s with the pull-up bar being introduced. The beauty of Zuzka’s workouts is that they can be done at home with limited equipment. Purchasing a pull-up bar (and finding somewhere to put it) adds complexity to these home-gym type workouts. Don’t get me wrong, I love working on pull-ups but it’s not something that a person typically has at home.

  9. private avatar image

    Private Member  | 
    carpinteria, ca, usa

    i was so much stronger this time! really noticed it. still nursing the left golfer’s elbow, i don’t golf…..anyway did the pull ups on the dip station, with 5-7 each round. thanks zuzka!!

  10. private avatar image

    Private Member  | 

    I’ll stick with 33 then as well! 🙂

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