Summer Shred #1 X

 | 346 Comments

Welcome to Summer Shred Series 2015 – this is the time to get in shape for the summer! We are going to really hit it hard in this series and work our butts off, so be prepared for some serious training. You don’t have any more time to be playing around, and working out 3 times a week. You have to commit to your daily routines. I want you to feel amazing when you put on your bikini and go play beach volleyball or surf or paddle board. Whatever summer activity you love, I want you to be on top of your game. And if you just want to walk around in your bikini, that’s ok too, because you’re going to look hot!

 

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Warm Up Routine

Cool Down & Stretching

 

Workout Breakdown

Part 1 

exercise 1 – Side Jump Lunge

exercise 2 – Rock star jump to sumo squat

Part2 

exercise 1 – Surfer alt.

exercise 2 – Jump Lunge Kick up

Part 3 

exercise 1 – Squat to leg lift

exercise 2 – Jump tuck back lunge touch down alt.

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12 min workout. 10/20 seconds intervals x 8 = 4 minutes each part

 

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Comments



346 comments on “Summer Shred #1 X”

  1. private avatar image
    Private

    Private  | 

    Wow so sweaty!! Brings me back to workouts in 35 degrees with no AC! 234 reps 🙂 xo

  2. private avatar image
    Private

    Private  | 

    Hey all – strange sensation in my hips while doing the sumo squat jumps. I felt a pressure at the bottom squat position like there was something in my pocket – but it was internal like inside my hip socket. I am pretty strong and flexible, but have a funny pelvis where I struggle with deep squat and poses like happy baby. No pain and it feels ok so far after the workout. Just curious, has anyone else ever gotten that?

  3. private avatar image
    Private

    Private  | 

    Boy did this feel good after no workouts for 10 days. I sprained my lower back loading a heavy cooler into the back of my car. Ouch!! I couldn’t move for 3 days – literally! Never experienced that before and hoping I never have to again!! Stretching and a visit to the chiro and 10 days later I’m Back!! Whew!! Thank you Zuzka, this was a great wo to get me back “in” it. Time for some serious stretching and a protein smoothie! Happy Day!

  4. private avatar image
    Private

    Private  | 

    Proud I did this after a two mile walk/ light jog! Tough to keep moving. Now food!

  5. private avatar image
    Private

    Private  | 

    Oh man. It has been a gnarly first week for my legs, but I love it! Grim determination 🙂 I notice sometimes you wear shoes and sometimes not…I hate wearing shoes, but sometimes I feel like I could use the extra stability in my feet/knees. Since I’m not on concrete I hope this is ok.

    • private avatar image
      Private

      Private  |  San Marcos, TX, 78666

      I only wear shoes when I’m doing workouts with jump rope in it… all the other ones I make sure to do anything on a yoga or workout mat and I’m not having any problems. I think as long as you’re comfortable and careful with form it doesn’t matter shoes or no shoes

      • private avatar image
        Private

        Private  | 

        Thanks for your reply. I think it feels more neutral, it exercises my feet, and I have to work harder on balance. I agree on the jump rope, though!

    • private avatar image
      Private

      Private  | 

      Hi Janet,
      I love working out barefoot, and although I know some people advise against it, I’ve found that it improves my balance and overall performance as well as general comfort/enjoyment. In fact, the only time I wear shoes at this point is when my workout includes jump rope, because it really hurts to whack my feet with a speed rope when I screw up! I’ve been working out barefoot for about a year and a half and I’ve suffered absolutely no ill effects. Sometimes I workout on the carpet, sometimes in my yard, and sometimes on the hardwood floor (I use a mat for the hardwood because it’s on a concrete slab). Just thought I’d share since I often feel like the only person who really enjoys it and thinks it’s a great idea.

      • private avatar image
        Private

        Private  | 

        Thanks for your reply. I like to include my feet in the workouts!

  6. private avatar image
    Private

    Private  |  San Marcos, TX, 78666

    One of my favorites to revisit. 298 reps PR!

  7. private avatar image
    Private

    Private  |  Washington, DC, USA

    249 reps total. Not an X but definitely a good warm up workout. Followed this up with Friday’s 5-min #121
    1. 18, 20, 19, 20
    2. 9, 9, 9, 10
    3. 5, 6, 6, 6
    4. 7, 7, 7, 7
    5. 12, 13, 13, 14
    6. 8, 8, 8, 8

  8. private avatar image
    Private

    Private  |  Salem, OR, USA

    Finally getting around to updating my progress for yesterday:
    6/20/16 – 211 reps
    4/15/17 – 244 reps
    Totally happy with these results!
    Bonus warm-up: 💯 KB Swings (30lbsx15, 45lbsx35 – 2 sets); Ballerina Sumo Squat x15/15 (with 45lb KB -2 sets)
    Followed by 5 Minute Fat Burn #121. Awesome ab workout!

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