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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  | 

    I was super excited about this workout & you did not disappoint! I’ve fallen in love with this series already, can’t wait to continue with it! Thanks Zuzka 😊

  2. private avatar image

    Private Member  | 
    manchester, united kingdom

    WoW I absoutley love this workout coudnt wait to get home and do this after work !! this is exactly what is needed in the Zgym more and more strength training I am soooo happy about this series as I love love strength training !! completed nearly 7 rounds, it was 6 rounds and 10 backward lunges using my 12lb dumbells my arms and abs are sore and I love that feeling I was so out of breath cant wait to beat my score and repeat this one Thanks Z you are awseome loving the outfit especially those track bottoms!!!! Yipeeee xoxox

  3. private avatar image

    Private Member  | 

    Loved this! My arm definition was beginning to fade after the arm balance challenge series ended, but this workout just brought my little guns back out! Woo hoo! No pullups for me yet, I actually did all of the “no equipment variations”, but it still kicked my butt because I never took any breaks the whole time. It can be as hard as you make it!! Thanks Z!

  4. private avatar image

    Private Member  | 
    tx, usa

    I read over the workout before I started, and thought “oh, this doesn’t seem that hard”—-WRONG! This was a tough one. I don’t have pull up bars so I did lying leg raises and bent over rows using 15 lb dumbells. Looking forward to the next 5 weeks!

  5. private avatar image

    Private Member  | 
    oakland, ca, usa

    6 rounds up to pull-ups. Only had 8 lb db so those were easy. Pull ups always hard.

  6. private avatar image

    Private Member  | 

    this series is the BEST! thank you so much for adding pull ups to the wo’s. I have been using a pull up bar for some time now and it’s much more fun to do them in my wo’s. the hardest part today was the back lunges with the 12 lb dumbells. I would absolutely love it if this same wo had some cardio mixed in with it. can’t wait for your next one. thank you thank you thank you

  7. private avatar image

    Private Member  | 

    I kept up with Zuzka’s rounds but had to do the modified exercises. Don’t have the equipment for pull-up and am still working on getting my push-up ability back – so sad! – but I am really looking forward to how I will improve with this series!!! 🙂

  8. private avatar image

    Private Member  | 
    new fairfield, ct

    That was absolutely awesome. I surprised myself and was able to do the pull-ups. Thank you so much for doing this series Love it !!

  9. private avatar image

    Private Member  | 
    st.john's, florida, united states

    I love this one. I had to modify since I didn’t have the pull-up bar or the ball but that did not stop me or the extra push that I gave. I did 8 full rounds, 8 bent over rows in each set. This was awesome!! Thanks Z!! I finished my 8 rounds in 15 mins 19 seconds!!

  10. private avatar image

    Private Member  | 

    Upper body is so challenging! I used 13# DB for the lunges, my lightest pullup band to assist I can only do 3 max with it by the 5th round I couldn’t even do one pull up. Kept about the same pace with Zuzka burned 190 calories.
    114 bpm
    Avg HR
    158 bpm
    Max HR

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