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Six:02 Workout #2
February 11, 2015 | 
Zuzka
Equipment for this workout:
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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Hi guys,
here’s the second workout in the Six:02 series, which means another new workout outfit from six:02 fashion store. Today I’m wearing a sports bra from Underarmour, running Nike shorts, and Nike training shoes. The shoes are perfect for my type of training because they have a low profile and no extra cushioning that could throw you off balance when exercising. Besides, I love the color, because it’s neutral and I think it makes my legs look longer than any other sneakers I have. Well, my legs are really short to begin with so I notice any little improvement in that department 🙂
The workout is naturally intense because we’re combining jump rope cardio with kettlebell training so you’re going to raise up your heart rate, however some of you may want to do this workout twice or even three times even you want a super awesome training. I’m good, it’s my short day and I appreciate the easy days as much as I do the hard ones 🙂 It’s like being excited for the weekend after the whole week of work. I’m sure we can all relate. I still want you to put all you have into this super short routine so that you’re really out of breath at the end, and try to do as many burpees as you can during the last 12 seconds right after you’re done with the Czech swings!
Workout Breakdown
1. Jump Rope High Knees
2. KB swing
5. Jump Rope High Knees
9. Jump Rope high knees
12. Czech Swing
+ x Burpees
________________________
10/20 second intervals x 12 +Â 12 seconds for competition burpees
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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Fun WO Zuzka! Have a great day!xoxo
Private Member |
Great 6:02 workout…. I did 50:10 Tabata and I feel pretty out of breath! Good job Z! 🙂
Private Member |
Zuzka can you speak to cortisol levels and overtraining? I’ve been working out with you daily since the end of Dec. I’ve gained inches on my waist in the form of flab. My diet has been great. But, I am no longer able to fit in my clothes. Getting frustrated since I was thinner before I started working out. While I am stronger, I’m afraid the lack of recovery is causing my body to stress and gain weight. Thank you for any help.
Private Member |
lake tahoe, nv, usa
You sure you’ve been working out with me daily? You’ve logged in only 20 times since the end of December (that’s right I’m watching you guys, if you’re staying consistent) I mean, it would be just a really odd reaction to daily exercise and a “great diet” 🙂 I’m not sure if it’s the lack of recovery, because if you were getting overtrained, you would most likely not have any significant gains in strength. However if you think it might have something to do with it, then why don’t you keep a journal of everything you do, and eat and do measurements with a tape measure biweekly to see what’s exactly going on and maybe even a before and after picture. You can try to rotate between hard workouts and power yoga or beginner workouts and see if you’re getting better results. Also make sure that you’re getting enough sleep. From a personal experience of training other people, if someone does workout daily, and they are not seeing results, the problem is 99,9% in their diet. Every single person I’ve tried to help told me their diet is perfect (whatever that means) and it always shows it’s actually far from it. I can’t be your personal trainer, but I can give you all the necessary advice you’ll need to make sure your diet is supporting your training. Check out my Nutrition Guide and see if there are maybe changes you can make to your diet.
Private Member |
Yes, I keep track of my workouts on the dietbet site. 100% have not missed a single day and most days I did more than 1 workout. The website does not ask me to log in everytime. I have not missed a single day since Dec. 27th.
I have lowered my carbs to under 100 per day and noticed a difference. I think my carbs were higher than I thought. I’ve also started drinking more water and that seems to help.
Again, I really don’t understand why it shows that. But, I have not missed a day. Thank you for the feedback here. I think I’m very sensitive to carbs. More than most for water retention and weight gain.
Private Member |
The main reason I asked about cortisol is because my doctor told me I have PTSD and that exercise might make my stress levels worse.
Here is my dietbet profile to show you my workouts. http://www.dietbetter.com/player-profile/336496
Private Member |
I did this workout 3 times through. This was really intense and now I can go on with my day 🙂 Anyone else experience period-like cramps after an intense cardio based workout? I get very uncomfortable and painful period-like cramps after a high intensity cardio workout. I sometimes take an Advil before these kinds of workout to ease the post workout cramps.
Private Member |
Hi Alyse, i dont get cramps but when I do kettlebell swings workout I get very naused to the point that I feel like I’m going to be sick . I asked Zuzka but does any of you warriorz have any idea? I’m not sure why Alyse you get cramps like pain, I’m thinking maybe the body is working too hard? ? Sorry I didn’t give you much help. take care warrior my friend 🙂
Private Member |
Done first 35mins of 50-10 full body hiit mix of cardio and weights and then 2 rounds of this w/o, I absolutely LOVE the Czech swing makes me feel so dangerous and TALL haha.
Today I think it’s going to be a naughty day my bf keeps pestering me to make lava cake and I cant just watch how he eats it :)))) Sometimes I wish I was rubbish at baking desserts 😀
Cheers
Private Member |
la valette-du-var, france
AMAZING ! I did just one round because I want it to be quick 😀 so have a nice workout everyone, and tomorrow is FRIDAY YAAAY \o/ achieving one more amazing week with Zuzka, full of fun and energy !
Private Member |
I really enjoyed this workout so much that I did 2 rounds! 😀
Private Member |
Love it! I did it after Kettlebell #9 <3
Private Member |
I absolutely loved the JR and KB combo in this one! Fantastic workout, Z!! I did it two times through. 🙂
Private Member |
This workout was awesome! Thanks Z!