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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 |
Great work out. 6 full rounds! I had to modify a lot because I don’t have the equipment yet. Hopefully, I’ll be able to get it in the new year. So, I used 10lb dumbbells because that is what I have. For the leg raises I did on the floor, but I did double the amount and didn’t let my shoulders touch the ground. For the pull ups I did rows and I did 15 reps (20 on last round). For the ball rolls I did different kind of plank tucks and did 20. I used to do workouts in the park next to my old apartment. They had a playground there and I used it to do pull ups. By the end of the summer I was able to do three sets of 5! I want to get back to that (and more). I can at least get a balance ball now though. The rest of the equipment will have to wait. Thanks for the challenge Zuzka!
Private Member |
I think this series and the jumprope/KB will be my favorite series. Could only do two push-ups. Don’t have a pull up station
but maybe next year.
Private Member |
montana, usa
I love the addition of pull-ups!! I have a hangboard, which is used for training different rock climbing grips, mounted above the doorway to our family room so I have a way to do leg lifts and pull-ups. This was definitely one of my favorite workouts! I wa able to complete the final round.
Private Member |
Loved this workout and cardio kettlebell one. Great idea to repeat work twice a week. Good one Zuzka!!!
Private Member |
7th round, 4 back lunges, woohoo!!!!!
thanks, zuzka, this was *AWESOME*!!!!!!
Private Member |
I used my Jungle Gym straps with footholds instead of the ball roll and that worked great. So glad I wasn’t the only one struggling to do two pull-ups in a row! Yay for no jumping!
Private Member |
san diego, ca, usa
Eight complete rounds at exactly 15 minutes. Killer. I LOVE this series so far. Worked cardio and muscles without hurting my knees. Love using the different equipment too. Well done, Zuzka. Thank you.
Private Member |
i did 6 rounds, i did pull ups, and leg raises on my door. i wouldnt call the pull ups i did full pull ups, 5 quick half way because the door made it wierd, but i did try! FUn work out! thank you!
Private Member |
Loved this workout!! 6 full rounds plus ex 1. No modifications and 5.5kg DB’s. Closest to weight training gym program I’ve done in months!! And it feels awesome. I still have great pull up strength…Love this series already. Thank you!!
Private Member |
pa, usa
2 full rounds more than last last time! Did 3 pull ups each round! Cut my finger on my pull up bar before I started so I was bleeding too–feel like a real warrior!!