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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 |
carpinteria, ca, usa
love it. i just had to get situated with my pull up bar and mat area. i am excited by this series too!!
Private Member |
8kg dumbells and followed Zuzka but I cannot do the full pull-ups lol, only 3/4. Let’s see in 5 weeks 🙂
Private Member |
Wasn’t able to do this yesterday, but just finished and it was fun! My pull up bar was getting dusty from the last workout you did with modified pull ups 🙂
Private Member |
gold coast, qld, australia
Hi zuzka thanks for the awesome workout.
While I am waiting on my equipment can you suggest a substitute for the exercise if I don’t have pull up bar nor the dip station ?
Thanks.
Private Member |
gold coast, qld, australia
Oops sorry zuzka after I posted my previous comment I saw the substitute suggestions with the dumbbell.
That’s awesome .. Thank you so much.
Private Member |
No equipment for me so I did some modifications:
– V-up (toe touch) instead of hanging leg raises
– pull-ups with broomstick
– ball roll knee tuck with my legs sliding on the bed instead!
I had 3kg dumbbells and did 4 rounds. I am looking forward to improving my upper body strength!! Feels great!
Private Member |
yeyyy!!! no jumping! i don’t know why, but I don’t like jumping. I’m a beginner 😀 and I love that you make me feel included and part of this. it’s not just jumping that makes me pass, but usually the hiit training (too many exercises in a sequence, getting confused between the exercises and the timing, it’s a mess…). without the jumping 😀 and the amrap, I made adaptations for begginers and I was able to do some serious rounds. I’m feeling good about this. And looking forward to see some toned arms, that’s going to be a huge improvement.
thank you, zuzka! you managed to get me moving when so many years I had no motivation…
keep up the good work and thanks again!
bisous!
Private Member |
qc, canada
Love this workout 🙂 Completed 6 rounds and 6 push-ups.
Used 15lb DB
Used the equalizer for both leg raises and pull ups (put my feet on a box to increase the challenge)
Cheers!
Private Member |
carpinteria, ca, usa
zuzka, where did you get the freestanding pull up bar?
Private Member |
manchester, united kingdom
Love this Workout repeated it again today!!
Private Member |
cape cod, ma, usa
Did the JRC+KB workout on Monday and this one today and I really seriously loved them both (I always loved the JRC workouts… I go back to them more than any other series). Thanks, Zuzka… can’t wait to get ripped by NYE, when everyone else will just be starting to work on their fitness commitments ; ) I need to be on POINT all the way from now through spring now that I live on Cape Cod and will be in my bathing suit every day all summer!!