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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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Click and select one of the lower qualities like 360p or 540p.
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 |
Does anyone recognize the pull up stand? Please respond with brand name or order details.
Private Member |
curitiba, parana, brazil
Hi Zu…done…some improvement is there! I could not do the push-ups like you yet but I will try it when I meet that bar in the garden. A great weekend to everybody. See you, take care.
1st time-Nov 2015- 15 min-6 rounds+exercise 1, 2. 7 rounds-16:09 (3kg DB, 5x push-ups in dip station)
2nd time-Nov 2015-15 min-7 rounds+exercise 1, 2, 3 (all reps). 8 rounds-15:45 ((3kg DB, 5x push-ups in dip station)
Private Member |
Hi Z….done. Wow. Dead. Really kicked my butt today!
Private Member |
I love that even the abs work incorporates upper body – very smart! 🙂
I followed Z’s pace again but added reps and finished the last round this time. It took me 18:29 (paused vid a couple of times as equipment is in different rooms).
I did 3 pull ups instead of 2, and 12 lunge-press instead of 10. 6kg dbs. Had to touch the floor between pull ups.
127 cals, HR145/194(!)
Private Member |
I really did improve from Tuesday. I did an extra 1.5 rounds in the 15 minutes. I also added an extra pull up. Feelin’ great this Saturday morning. Thanks Suzanna. Loved it!
Private Member |
I’m loving the balance ball. I haven’t had one since I was pregnant with my second child–I used to sit on it to relieve back pain. Somewhere along the way one of my my two boys popped it and I never replaced it. But I’ve used it every day this week for one thing or another. My favorite so far is to use it for a supported wheel pose–my spine feels about an inch longer! Thanks Zuzka–you are always keeping things fresh and challenging.
Private Member |
los angeles, ca, usa
4 rounds and #1. 15 KB and blue band on the p-ups, wiped out! xo
Private Member |
rio de janeiro, rj, brasil
Best series ever! Thanks Zuzka great work!
Private Member |
Definitely feel improvement from the first time…. I sorta eeked out 3 pull ups for each set, but I am doing assisted pull ups….. still dripping and feel amazing! Go WarriorZ
Private Member |
manchester, united kingdom
AwesomeWorkout completed 8 full rounds so definitley beat my best!! loving black diamond and cant wait for number2 my abs are sore to my arms and back dripping sweat and loving it!!!