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ZWOW #1
Fitness | November 19, 2014
Hi guys,
Here’s the new version of ZWOW #1. I’d like to re-shoot all the ZWOW’s, but it’s going to be a lot of work, and I rather prefer to focus my time and energy on the new and more exciting content. That said, I did the first round to get you started and it’s going to be up to y0u to finish the additional two rounds on your own. Try to keep the same pace. This is a very challenging bodyweight workout, and this week we’ve done already 3 intense workouts, so even if you just do that one round with me, and some stretching… it’s probably going to be enough for today. Have fun!
Workout Breakdown:
1. Dive Bombers x 10
2. Burpees x 5
3. Squat Leg Lift x 20/20
4. Burpees x5
5. Side Plank Lift x 10/10
6. Burpees x 5
7. Pistol Squat 10/10 reps
8. Burpees x 5 reps
___________________________
3 rounds for time.
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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 |
usa
Awesome! This takes me back…I still have this ZWOD written in my workout journal. I think I’ll do this at the park before my run.
Private Member |
naples, fl, usa
I did three rounds in 20 minutes! GreAt workout. What. A sweat!!
Private Member |
caba, buenos aires, argentina
Hi! Thank you so much for all your workouts. I’m new following you and i have a question for anyone who can help me…
I finished 2 rounds in 25 minutes and i was like dying… of course i could manage to do one more round but the rest in between each rep were longer and longer… I am not sure if i should finish the workout even if it takes me about 50 minutes and taking longer breaks or finish after 20-25 minutes doing the best effort but not finish the rounds.
any advice would be really helpful. Thanks in advice! Love from Argentina
Private Member |
toronto, on
I would say you get a quality workout either way. I’ve done both, but tend to decide before I begin. To go for, say, the full 3 rounds means you really need to concentrate on amazing form (with or whout modifications), and you’re going more for sculpting/ defining your muscles, and endurance. For an HIIT workout, and its benefits, you do the full effort for the two, even only one full round at your max effort. Form is key for either way you choose. Both are fully beneficial, but only the max effort, good form, no breaks is an HIIT workout, which you can pump out and get on with your day knowing that you’ve just given your metabolism a major KICKstart for the day 🙂 It’s all about individual fitness levels. You can work up to completing 3 rounds on your 2nd, 3rd, whichever, go at 5his or any other workout 🙂 I hope this helps!
Private Member |
HITT workout should have no rest periods and doesn’t take 50 min. It’s not hiit anymore. If you feel like you are weaker, or your form is not good.. Try easier modifications of exercises..competition burpees (all the way down) instead of regular one or dive bimber push ups on your knees…if you train with weights, drop them and continue just with bodyweight… Or sometimes you can cut your reps in half in second or third round. I’ve learned that from Zuzka:-) Listen to your body, you will get stronger. And Never.Give. Up. 🙂
Private Member |
lake tahoe, nv, usa
Hi Lizzie,
It’s absolutely unnecessary to complete all the rounds if you were dying after 2 rounds 🙂 it’s better to keep the workouts short but intense, so just try your best to keep up with me even if it means that you’ll do less reps or rounds then me. The last thing I want is to warn you completely down with an hour long workout.
Good job tho! Keep it up.
Private Member |
Thank you for all the advices! Im going to try keep the peace better than now. Thank you!
Private Member |
thank you Zuz, I do your ZWOW from 1 to 7 again and again.
Private Member |
viña del mar, chile
Excellent workout, I did all 3 rounds with the 10 dive bombers, of course not perfect I don´t have so strength arms yet, so I did on the best way I could, also pistol squats, becuase of my knee broken month ago, I´m a little fearful..but in general, was an amazing challenge for myself !! Thanks a lot Zu !!!
Private Member |
The dive bombers into burpees combo is just plain MEAN. My shoulders were definitely feeling that! Went to the chiropractor today to finally get this bum knee sorted out, and he wants me to lay off squats for a week or two. So, I subbed one arm swings with my 12kg bell for the squat leg lifts, and then did kb clean and presses for the pistols. Matched reps on both exercises, and in this case, modifying the workout definitely did NOT make it any easier. My time was actually a few seconds slower than when I did this workout in October, thanks to those C&Ps. I was *struggling* with those presses. Shoulders = on fiyah!
Private Member |
Sounds like hard workout girl! Hope your knee gets better:-)
Private Member |
Thank you! It will. My chiro has fixed me up plenty of times before, when I thought I’d be broken forever!
Private Member |
la valette-du-var, france
Positive vibes can make miracles, and I can tell you’re that kind of person 🙂
Private Member |
Yikes 12:50. I pushed so hard. The pistols are no longer fun. If I don’t do another until next week I will not be sad 😉 I did have fun and now will drink some fresh pressed beet-8 juice and relax and think about yoga.
Private Member |
usa
Love it! Did anyone else try to dig out their time from back in the day? =)
Private Member |
just finished this workout in 15:50!! 😀 i did 3 rounds (with 10 divebombers each not 5)
Private Member |
This was always one of my favorite ZWOWs! I actually did it in our hotel room when we were at Disney World a couple of weeks ago. I loved seeing the improvement in your time from ZWOW 1 to ZWOW 30 and I was so excited to also improve my time. Thank you so much for redoing the ZWOWs (a little preview of how one goes is better than nothing!) and also for taking the time to respond to the comments on here. Your site is becoming my “happy place” – even more so than Pinterest! 🙂