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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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Click and select one of the lower qualities like 360p or 540p.
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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My Exercise Equipment
Bodyweight only | Exercise Ball | Hand Weights | Jump Ropes | Kettlebells | Pull Up Bar | Resistance Bands | Sliding Discs
Private Member |
Great workout Zuzka! I did 3 rounds = 18 min workout! Wooo hooo! Btw. nice outfit! 🙂
Private Member |
Love this outfit and workout and came at the right time. I didn’t set the alarm last night and woke up late….. short time at the gym.
Question: What is the best way to lose some weight but still build muscle and get lean. I am gaining so much strength in the gym, eating low carb lifestyle but still the scale doesn’t move down. Any suggestions or supplements to add to tip the scale….. ?
Thanks:-)
Private Member |
Hi Missy
These workouts are great for leaning out while maintaining muscle. If you’re not losing weight then it’s simply because you’re not in a calorie deficit. One pound of fat is equal to 3500 calories. Keep your protein intake high (to preserve muscle) but reduce your overall calorie intake and voila!
Private Member |
I guess my portion control and low carb just isn’t doing the trick, I will start counting calories:( Maybe once I get the hang of estimate of calories I can do more portion control.
Thanks for responding:-)
Private Member |
You can always try a free online calorie counter like myfitnesspal till you get the hang of it. Good luck!
Private Member |
Thanks Zuzka for the awesome workout. It was so brutal for just 6 minutes and 2 seconds!!!
Private Member |
the woodlands, tx., usa
Awesome! Love the donkey/burpee!
Private Member |
Hi Leslie, I loved the donkey burpees too!
Private Member |
minnetonka, mn, usa
Super sweaty in a short amount of time! Thanks, Z.
Private Member |
Wow! Way harder then I anticipated! Awesome!
Private Member |
Can anyone tell me where I can find instruction to do a kb snatch? its not in the library…there is a move there that includes a snatch but it doesn’t break it down really. I haven’t tried one yet and I’m a little scared…
Private Member |
la valette-du-var, france
I’m SO obsessed with the #2 exercise ! I’ve never loved that much push ups haha, and the donkeys are amazing ! I’m whipped out, it totally waked me up haha ! I was like a larva on my couch, but now I feel sooooo good ! Thanks Zuzka for the amazing workout ! And I love the outfit <3
Private Member |
manchester, united kingdom
Great six minute workout!! but ready to do another five minutes .thanks zuzkA great combo mix as usual xoxo
Private Member |
qc, canada
Great short workout, did it after doing Body Crush #8, so I am pretty sweaty 🙂
Squat jump: 19-15-15
Burpee: 5-4-5
Ab splitters: 4-4-4