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Six:02 Workout #3
February 18, 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 an short intense routine for all of you whether you’re short on time or looking for a short recovery/maintenance workout. If you manage to keep up with me or push yourself even harder, you’ll see that this workout has the ability to get you completely out of breath and make you feel grateful that it’s so short. Do not slack on those deep squats by going just half way down. You need to go ass to the grass (I love this expression) to make this routine really effective. The same goes for the Burpees and Ab Splitter. Full range of motion is really important and maximum tension during each exercise – no limp limbs or core. Most importantly, have fun!
Workout Breakdown
1. Deep Jump Squats 30 sec
2. Donkey Kick Burpees 30 sec
3. Ab Splitters 30 sec
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30 second max. effort / 10 sec rest x
3 rounds + 3 Burpees
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Private Member |
Thanks for posting this early, look like fun! I have this crazy idea of doing Six:02 Workout #1 #2 #3 all in one day. We’ll see… I’m super excited for your new stretching routine you mentioned the other day 🙂
Private Member |
That’s a great idea!
Private Member |
Six:02 Workout #3,2,1 plus warmup and cool down = 280 calories burned Avg Hr 135 Max 178 !
Private Member |
I was coming back from school and felt like doing some quick workout so thank you Z for posting it earlier, I could do this one. My abs are weak. I can’t keep my feet of the ground when I do ab splitters..thats terrible.
But the workout is fun and goes by quick!
I love your outfit you look very pretty…:) the blue color is amazing on you 🙂
Private Member |
Love this outfit! Such beautiful colours and the leggings are awesome <3
Can't wait to do the exercises after work!
Private Member |
Lovelovelove the outfit an I am always a big fan of short intense workouts! However, on this one I’ll have to exchange the ab-splitters for something else, because well, we recently did them too, and I always hurt my coccyx with them… Like it gets totally scraped and actually open – I’ll spare you the details! 🙂 Does anyone have that problem? I wonder if it’s my anatomy, because I can also not really do boat pose in yoga. It’s like my coccyx protrudes too much… This is so weird… I use a very thin mat, but I really don’t think more cushioning would do the trick. If anyone has experience with this problem, please let me know!
Private Member |
lake tahoe, nv, usa
Oh no, Im so sorry. It might be your build or maybe you need more cushioning on your rear end 🙂 That’s just my theory, but from a personal perspective, I’m not hurting my coccyx because I have enough of my own cushioning that protects it 🙂 haha.
Private Member |
lodz, poland
hahaha, Zuzka, you made my day 😀
Private Member |
Hahaha Zuzka! First of all, it’s truly great that you personally respond, thank you! I definitely think I have more of my “own” cushioning than you, so that can’t be it 😉 I do believe it’s my build, just curious if I’m the only anatomically weird case around here. 😀
PS: And I promise it’s not just a lame excuse, because I actually like ab-splitters!
Private Member |
bicester, oxfordshire, united kingdom
You are not the only one, i got the same problem. I always use thicker mat and it does the trick for me. Give it try and let me know 🙂
Private Member |
friday harbor, washington, united states
Okay, I don’t have to be worried that something weird is happening to me! Haha…I woke up the other day with a couple of bruises at the top of my butt! And guess what? One of that day’s exercises was ab splitters…..duh!
Private Member |
I always wonder if others don’t get hurt, because I do. Now I see that I’m not alone in this 😀
Private Member |
That exact same thing happens to me! I guess we don’t have enough cushioning and I’m not sure there is anything we can do about it. It gets all scraped up though and hurts! I can’t do the ab splitters either because of it. Not sure what exercise I will do to replace it. You’re not alone!
Private Member |
birmingham, united kingdom
It happened to me too …couple times (not always – so I have no idea why and how), but I’m just crazy and I push trough the pain …I think it might be the problem that you (we) are moving with our buts on the mat and we should keep it on same place or I dunno 😀 😀
and I have also more than enough cushioning.
Private Member |
that’s interesting! I’ve no problem with my coccyx but a lot of problems with my pelvis. I don’t know if the medical term is the same in German and in English, it’s the “spina iliaca posterior superior”. Comes out as two “bumps” where the pelvis is connected with the sacrum. It really hurts, when I roll over that area a lot and the next days you can see bruises 😉
It helps to put a second layer over my exercise mat!
Private Member |
Oooooh, yes, I can imagine… We are all built differently, that’s for sure! I guess knowing your body and padding accordingly is the answer… Have a nice day!
Private Member |
Are you top heavy? A friend of mine has wider shoulders than hips and has this same problem
Private Member |
Hm, that is an interesting thought, but no. I actually have a nice round butt, you wouldn’t think it lacks cushioning, hahaha! Also – I haven’t heard men complaining of it – if top-heaviness caused it, they’d be in trouble! 😉
Private Member |
Hello Katja,
If you put a folded blanket on top of mat, you’ll see a big difference! That way work very well for me. I hope this will be helpful. Have a great day!
Private Member |
Thanks for your reply, I will definitely try this! Have a great day, too!
Private Member |
Katja- I had the same problem with scraping of the skin when working out on a thin mat over hardwood floors. When I moved my mat on top of a thicker cushioned area rug, the problem was solved. I hope this helps! 🙂
Private Member |
Thank you Jacqueline, will do!!!
Private Member |
My sacrum ended up bruised and tender last week from some of the mat exercises we do. I have wood floors where I exercise and I think the yoga mat I was using isn’t padded enough. I’ve started using 2 mats on top of each other and that seems to help.
Private Member |
I have an issue with those as well. Not as bad as you do, but I get bruised. I cracked my tailbone snowboarding years ago (ouch!), and have had problems since then. When my daughter was born it was a nightmare. Luckily it didn’t rebreak it. My chiropractor says my tailbone was most likely pushed under the opposite direction. Yep… Gross. 🙂 but your not alone 🙂
Private Member |
Ugh, sounds bad! I cracked my coccyx too when I was a teen, so that might be the reason… Thanks for making me feel a lot less weird though 😉
Private Member |
From what I see I’m not the only one having this kind of problem. I guess it’s body build and there’s not much that we can do. When I’m doing abs exercises on my mat, my tail bone gets kicked hard. Usually I’m trying to suck it up but when the pain gets worse I’m using a chair pad. You should try that, it DOES help a lot 🙂 Oh and don’t worry about making exercises easier. Chair pad will make it a little bit more advanced without hurting your body so, in my opinion, that’s even better 😉 Good luck with your training!!!
Private Member |
Thank you so much for your reply, I will most definitely use more cushioning! I also tried really squeezing my buttcheeks while doing the exercises, but somehow it turns into a butt- instead of ab-exercise that way, haha! And if nothing else helps, there are always V-abs…. 😉
Private Member |
mexicali, baja california, méxico
OMG! I have this as well, it sucks! I never noticed it.. I fell a few years ago and I thought it was because of that! Maybe I was born with it 🙁
Private Member |
Well I think I cracked my coccyx bone too, when I was a teen, so maybe I wasn’t born with it either…
Private Member |
That happened to me once! I had a really bad scrape and it even hurt to sit. However, I found that the only reason it happened was because I did them on a yoga (thin) mat on hardwood floors. When I do them on a thicker, soft mat (about half inch thick) on floors or with a yoga mat on carpet, it doesn’t hurt. Just try it.
Private Member |
I have the same issue. I use a thicker mat or fold my thinner mat so that I am more comfortable.
Private Member |
Oh WOW, thank you all soooo much, now I almost feel normal 🙂 I will definitely use more cushionning next time – so far I had a very thin yoga mat on a hardwood floor… However, I replaced the ab splitters with 10 Vabs on each side in the workout above, and that was fine, too… Thanks again for all your input!!!
Private Member |
Katja,
This actually happens to my husband and it is definitely as Zuzka says, the cushion in the tushion 🙂 He doesn’t have much and that causes the issue. I on the other hand have cushion so it doesn’t affect me. Try an alternative exercise like lying extended leg lifts and place your hands underneath your hips for leverage. Good luck!
Private Member |
Thank you Tania! It really makes me feel better that I’m not the only one! I will use lots of cushioning from now on, and if it still doesn’t work I’ll do the alternative exercises as you suggest. I also like v-abs, they work fine too… Have a nice day!
Private Member |
My legs feel like jelly after those prisoner squats! Ab spiltters are slowly improving.
Happy with a shorter workout today as I know what’s coming tomorrow!
Private Member |
bogotá, d.c, colombia
Love it. I’m late to work but I don’t like to go without doing a wo. So this short high intensity wo, was just perfect. did 20 jump squats x3, 6-7-9 donkey burpees, and 6-7-7 ab splitters + 10 burpees. Have a nice day.
Private Member |
Your leggings are just so gorgeous!!! Those colours suit you!
I can’t believe how much i was sweating after this workout! I did two rounds followed by the KB Advanced number 1 workout as that’s my favourite!
i needed a shorter workout today as i’m aching today and gearing up for the benchmark test tomorrow lol ;-))))
Private Member |
Fun short workout Zuzka, those squats really burned my legs.. I so need to stretch quads more…absolutely loved the outfi. So fun and spring like with the colors … You look great in everything 🙂
Private Member |
bicester, oxfordshire, united kingdom
You are not the only one, i got the same problem. I always use thicker mat and it does the trick for me. Give it try and let me know 🙂
Private Member |
Hi Zuzka,
I love sports cloths, I feel happy wearing those clothes in all colors and you know… because it´s like playing with dolls…hahaha and if they are comfortable to workout (which is what I enjoy soooo much) It´s even better don´t you think?
I like a lot those leggings you´re wearing, I mean everything you wear looks amazing. Also I think this new space where you work out is really nice!!
…I´ll do this workout later so, I think it will be intense enough ;D
Kisses!!
Private Member |
Hi Zuz!
I did 4 rounds (8´5¨) because I felt it intense but I needed a little bit more, so I don´t know if it was ok, was it? :S
Nice day!!