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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
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Private Member |
No homework????!!!….Please, every tuesday give us homework!. That really make push myself .
This looks awesome, doing it after drop my son to school, just getting my mind ready. hahaha.
Private Member |
curitiba, parana, brazil
Hi Zu…well…I got mixed feelings after doing this workout…since it is the very first one of the series, I will wait and watch…:D I do not have pull-up bar so my efforts were pretty less, weights are also lighter (3kg db)…I am planning to go to a garden nearby my home in the evening and do at least 10 pull-ups with short breaks…let us see how it goes. I used two chairs and broomstick and did 5x pull-ups each time, also used the same chairs for hanging leg raises…I am feeling my abs…ball rolls are wonderful! Keep going, see you, take care.
1st time-Nov 2015- 15 min-6 rounds+exercise 1, 2. 7 rounds-16:09
Private Member |
columbia, maryland, usa
I can’t wait to get my pull up bar so I can do this workout it looks amazing.
Private Member |
Zuzka!!! Super intense…I had to add a mini – run to the hall to get to my pull bar ;-).Also, the backward lunge press up was hard with a pair of 15lb DB that I even forgot to lower them. I keptthe DBs shoulder level then I did the press up… I’ll correct them on Saturday. Anyways, it was A-W-E-S-O-M-E wo!!! xoxo
Private Member |
I forgot to add my time: I completed 6R+ 3/3 ol push up + 5 hl raises + 10 bl press up with a mini-run in between pull up bar exercises ;-).
Private Member |
ky, usa
I don’t have a dip station or pull up bar so for the hanging leg raises I held the ball between my feet and passed it up to my hands then reversed the move. For pullups I did one arm standing rows with my 26 lb kettlebell. I did these in a ladder, as Zuzka slowed down on the pullups because they got harder, I increased the reps. I did 3 on each side during the first round but was able to get up to five on each side by the end.
Private Member |
Great mods!Those ball passes really work your abs!
Private Member |
Imma try this one tomorrow instead of bunny slope wo, since I am behind the lifted butt series (today was #9 for me). Imma do your mods Rachel since I dont have a pull up bar either. Looking forward to it. 😃 hope you’re doing good! 🙂
Private Member |
ky, usa
Hope you enjoy it 🙂 I’m actually looking forward to a nice easy day tomorrow with the bunny slope work out 🙂 I did feel today’s workout in my abs, so that’s always a good thing!
Private Member |
I wish I would have thought to do one arm rows with my kettlebell! Good thinking! I ordered a pull up bar through Amazon…will be getting it tomorrow. I can’t wait to do this one again on Saturday but I may feel differently if the pull ups don’t go well! 🙂
Private Member |
ky, usa
Haha, hopefully your pullups go well. I actually laid in bed last night thinking what I could do instead of pullups, and I like focusing on abs more than upper body anyway 🙂
Private Member |
I had fun shopping for new fitness gear last night–I haven’t bought anything since I purchased a 25lb KB last March. I got the door frame pull-up bar and I am happy (and pleasantly surprised) to say that it worked great–fit just right over my door. I managed to squeeze out the first 2 pull-ups (they were pretty ugly), but after that I had to use the ball for assistance. Loved the workout–excited to try it again. PS–I think I’m in the jumping camp–I added a 5 min cardio buyout with ninja jump combos and side kick jump squats. I love those.
Private Member |
sion, switzerland
I’m doing this workkout later at the gym as I’m missing the pull bar,…I’m very ood at leg raises but very weak at pull ups so look forward to progressing and working on the upper body!
Private Member |
HI Zuzka! Loved this workout..Im very bad at pull ups lol so cant wait t be able to do a full one at least! My knees are painful due to a trail I did and after doing your postural videos I realised i had inverted knees. So thanks a lot for all your effort and innovation in the ZGym!
Private Member |
I’m absolutely going to love this series! Thanks Zuzuka!
Private Member |
hailey, id
Will enjoy getting to use my equalizer bars for pulls and dips! They’ve been staring at me and it’s been forever since I’ve seen you use those! It isn’t the same but I can get just as much out of them with your awesome motivation. 😘❤️
Private Member |
hailey, id
With super a tight schedule, I committed to 10 minutes and finished 3 rounds. If tomorrow’s new workout is not to my fancy, I’ll go for all 5 of these! 😄
… I love mixing it up each day tho, so will be hard to pull away from a new routine!
Private Member |
hailey, id
With super tight schedule, I committed to 10 minutes and finished 3 rounds. If tomorrow’s new workout is not to my fancy, I’ll go for all 5 of these! 😄
… I love mixing it up each day tho, so will be hard to pull away from a new routine!