Site navigation and social media links
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
Choppy Videos?
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)
_________________
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
Please login to use the Progress Tracker.
Similar Workouts
-
Black Diamond #30
Intermediates | Arms / Upper Body
-
Black Diamond #29
Intermediates | Arms / Upper Body
-
Black Diamond #28 | ABS
Intermediates | Arms / Upper Body
-
Black Diamond #27
Intermediates | Kettlebells | Sliding Discs
-
Black Diamond #26
Intermediates | Arms / Upper Body
-
Black Diamond #25
Intermediates | Arms / Upper Body
-
Black Diamond #24
Intermediates | Arms / Upper Body | Sliding Discs | Wall
-
Black Diamond #23
Intermediates | Arms / Upper Body | Pull Up Bar
-
Black Diamond #22
Intermediates | Arms / Upper Body
-
Black Diamond #21
Intermediates | Arms / Upper Body | Pull Up Bar
-
Black Diamond #20
Intermediates | Arms / Upper Body | Pull Up Bar
-
Black Diamond #19
Intermediates | Arms / Upper Body
-
Black Diamond #18
Intermediates | Arms / Upper Body | Pull Up Bar | Sliding Discs
-
Black Diamond #17
Intermediates | Arms / Upper Body | Pull Up Bar
-
Black Diamond #16
Intermediates | Arms / Upper Body | Pull Up Bar | Sliding Discs
-
Black Diamond #15
Intermediates | Arms / Upper Body | Pull Up Bar
Private Member |
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 💕
Private Member |
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.
Private Member |
starting to repeat this series again. Love it awesome Zuzka. Thanks for everything. You are the best trainer.
Private Member |
didn’t time i was very tired I just did the workout. I am way behind than Zuzka. Will try my best next time.
Private Member |
Yes! I was finally abie to do all the pull-ups without help!
Private Member |
caseyville, illinois
how did you finally get to do pull ups without assist? Thanks
Private Member |
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 Member |
caseyville, illinois
Thanks for answering. Did you just practice during workout or throughout day
Private Member |
I kept doing the 1st and 2nd of the series as part of my weekly schedule. 🙂
Private Member |
Hi Zuzka, can we do chin ups instead of pull ups? I don’t have the assistant band yet so pull ups are really hard 4 me. Or i can use a chair for support right?
Private Member |
lake tahoe, nv, usa
Yes absolutely. You can do chin ups and you can use chair for support as well.
Private Member |
Actually I’m sticking to pull ups and I’m already stronger than 2 weeks ago. I do every day few reps throughout the day like you advised and this method really helps a lot. Thank you for being the best 😘😘😘
Private Member |
massachusetts, united states
Holy crap my shoulders and upper body are dead!!! Did 5 rounds plus 9 into lunge shoulder presses, those are killers!! So glad to take a bit of a break in the program with sliders tomorrow😅
Loving this program, I can feel myself definitely getting stronger, thank you so much Zuzka!!!
Private Member |
LOVE IT PURE STRENGTH!!! SHORT BUT SUPER HARD AND EFFECTIVE
Private Member |
kyiv, ukraine
This time I tried to double reps in each exercises – that was brutal. I did 2 rounds doubled (66 reps each round) and then had to switch to prescribed # of reps because I was on the line of loosing the proper form. But I like the experiment.
Also I did one leg push ups with one leg on the ball and one lifted up – also quite challenging. And full legs raises.
Private Member |
I chose to do this BD#1 instead of schedule inferno love it. I really need to focus on my diet. It is just so hard. I just cannot follow any meal plan.