Black Diamond #1 - Upper Body & Abs
November 17, 2015 |
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 |
Loving the addition of pull ups and hanging leg raises…such awesome training! Hope these kind of workouts continue 🙂
Private Member |
This was the BOMB!
Private Member |
caseyville, illinois
I am getting ready to do this workout. I am so excited! It looks wonderful. Question: What is the best way to progress to being able to do unassisted pull ups? Using an assist band, or jumping up and doing negatives? Or something else? I plan to us my assist band today, not sure though if i should put knee in the band or foot.
Plan to follow with a 10 min cardio finisher, either jump rope intervals or a zcut cardio or something else on Zuzka site.
Also, Zuzka, just curious as to why you backed off of pull ups? It is obvious your upper body definition and tone did not suffer from it!
Private Member |
8R and through #4. I used a dip station, 12#DB and ball. Awesome I was like how much longer and then you said more than a minute!! This was great and love both series so far!! Thanks Zuzka for this amazing workout!!
Private Member |
ky, usa
Ha! I was wondering how much longer after only 5 minutes lol!!
Private Member |
11R 1 pull-up. Wiped out. My bunny came in and was watching me so I had to show him I’m boss! No mods and this time moved ball and weights next to dip so I didn’t lose focus and momentum.
Private Member |
Haha hunny not bunny. 💪💪👫
Private Member |
Haha I was picturing a little rabbit hopping in there to watch you workout.
Private Member |
+1 раунд
Private Member |
I absolutely loved this workout! I am so glad that I got a pull-up bar-That made is super intense. I am really glad to see these pure strength routines. I hope that you keep them in the mix from now on. Thank you for all of your hard work and amazing routines, Z!!
Private Member |
los angeles, ca, usa
Great series! I suck at pull ups so bad, had to use blue band , looking forward to improving & hopefully being able to do real pull ups in a few week So! (: xo not sure how many rounds I did
Private Member |
ca, usa
Great workout! This is my favorite type or workout! Thanks Z!
Private Member |
I have to admit this is the first ever AMRAP where I’ve really really pushed myself – 5 rounds + #1&2. I AM DRIPPING!!!
Subbed raises for yoga block lifts (2x = 1), overhead press was 2x5kg in the first 2 rounds then swapped for 2.5kg as my ARMS WERE TOAST! I did 2 x 5 one arm back rows with 10kg instead of the 2 pull ups. I was slipping a lot off my ball so it was half ball / half regular knee tucks. ALL the push ups I did properly (YAY!!!).
I was actually going to do pull downs with my exercise bands attached to the door but the back rows felt harder :)).
Loving both new series so far! x
Private Member |
switzerland/, france
for yoga block lifts, you mean lolasana? I didn’t feel much my abs for the hanging leg raises, (rather in upper leg) and thought lolasana are much tougher, at least for me. I’ll get those in some homework, maybe in my daily ab routine, but I need to be sure they are really safe for my healed diastasis recti.
Private Member |
Sorry, I meant lying leg raises passing the yoga block to my hands and back :D.
Lolasana looks hard, I have no idea if I am able to do it. Have you tried doing the hanging raises by tucking your knees in rather than leaving your legs straight? I think it’s a little bit easier for me to feel them in my abs that way, but I have no bar to do it at home unfortunately :).
Is it not safe to do all kinds of ab work when it’s healed or do you need to be sure it’s healed first? 🙂
Private Member |
this was super fun, I used my dip station for the pull ups