Loading...

Site navigation and social media links

Zuzka Light Logo
Start Today
 

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

0

Choppy Videos?

Click and select one of the lower qualities like 360p or 540p.

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

Progress Tracker

Please login to use the Progress Tracker.

Similar Workouts

Comments Add Comment

  1. private avatar image

    Private Member  | 
    los angeles, ca, usa

    Ok, I know I am getting much stronger.. however the stability ball for me is ridiculous. I am NOT stable on it at all. I am not discouraged. I just know its something I have to practice. ( You make it so easy looking Zuzka! ). I just laugh, and I grabbed my sliders in stead of the ball. I love the results. I have to tell you, I went to San Diego for a business meeting yesterday, and everyone was telling me they can tell I am toning. so YAY!!!

  2. private avatar image

    Private Member  | 

    Hi video link for black diamond 1 does not work it looks like it might be an image link instead?

  3. private avatar image

    Private Member  | 

    Love it I will restart doing this workout. Somehow I really feel more my upper body working in BD than the inferno. But I love all of them.
    Thanks a million Zuzka.

  4. private avatar image

    Private Member  | 

    Oh this was hard 😀 Was wondering when 15 minuted would end and suddenly you said “GO ON we’re only 5 minuted in!” OOOOPS. Love to do this series now instead of upper body infernos as I feel I need to downgrade a little in order not to get too discouraged by my decreasing strength and growing weight.
    5 rounds + Number 1 using pull-up assistant band and only 3+3kg DBs

  5. private avatar image

    Private Member  | 

    awesome workout. Pure muscle building. For me BD is harder than inferno. But I love both of them. Will start doing this workout. I really need to work on mr diet. I also need to start to count my reps with every exercises. Really need help with nutrition somehow I do not have will power to avoid junk food. I always sabotage my workout almost everyday. I just don’t know I just cannot follow any meal plan.

  6. private avatar image

    Private Member  | 

    Hi Zuzka, please, can you give an advice? I would like to progress my pull-ups (now I am able do one, more than one only with band) – which series is better for this goal? BLACK DIAMOND UPPER BODY & ABS or Upper Body & Abs Inferno? Or both? Every other day or how often for best results? Děkuji moc! Kája

    • private avatar image

      Private Member  | 
      ft. lauderdale, fl, usa

      Ahoj, Kájo, I had the same goal and I’ve reached the goal through the Upper body and abs shred PROGRAM that you’ll find in the guided programs section. It’s really awesome and improves upper body strength significantly so you’ll be able to whip out those pull ups like nothing. 🙂

      • private avatar image

        Private Member  | 

        Thank you, Nicol. How often did you workout with this program? How many times a week? Thank you!!!

        • private avatar image

          Private Member  | 
          ft. lauderdale, fl, usa

          You’re welcome 🙂
          I worked out 7 days a week but only did the program workouts 5 times a week. I did take rest days on Wed and Sun. So I’d do Day 1 (Monday), Day 2(Tuesday), stretching from the weekly schedule (Wednesday), Day 3 from the program (Thursday), Day 4 (Friday), Day 5(Saturday) and take another rest day on Sunday. The following week I’d just keep going with the program, so Day 6, Day7, rest day, Day 8, Day 9, Day 10, rest day, and so on.

          • private avatar image

            Private Member  | 

            Thank you very much Nikola, I will try to follow your plan 😉 plus I am going to add some Fat Burn and butt 😉 To be ready for Kája the summer.

  7. private avatar image

    Private Member  | 

    Love your tracksuit! Where is it from? What brand? Thank you! Carol

  8. private avatar image

    Private Member  | 

    Hi Zuzka, This was AWESOME! I’m getting stronger. Happy Thursday! xoxo

  9. private avatar image

    Private Member  | 
    warsaw, poland

    I did this one today and I have no clue how many rounds I did…:-/ each round went by so fast that I have lost count. But I’ve beaten my score definitely:)
    Happy Thursday everyone!

  10. private avatar image

    Private Member  | 
    massachusetts, united states

    This one is always awesome! Beat my best and upped my weight so good day!!

    Thank you!!

Add a Comment

Personal account navigation

You are not logged in. Please login to your account, or sign up if you are not already a member.

Welcome to
ZGYM Fitness!

Start Today Already a member?