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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 |
I love ZWOW 1! It was the first video I fall in love with your workouts! Thanks!
Private Member |
2 rounds honey, that was it. Long work night.
Private Member |
Wow I’m pooped after the last few days of your workouts! I finished 3 r’s with 10 DB in 16:53. I like going back to the old ones to see how much I’ve improved from the last time. It’s a great motivator and keeps me from slacking. Going to do Power Yoga #6 for my cool down.
Private Member |
ha, I did Power Yoga 6 too right after 😀
Private Member |
pilot butte, saskatchewan, canada
Did 3 rounds in 23 mins and was very puffed out. Struggled to do the dive bombers correctly. Could do with more explanation if you get a chance in another workout as I’m new to your zgym.
Private Member |
thank you, I go through ZWOW from 1 to 70 already 3 times, now I am going with you do again.
Private Member |
this is one of my all time favorite zwow’s. i always go back to this one when i need a proper butt kicking. i always remember how you said in the middle of the original video “I’m not a quitter .. neither are you ” .. that has always stuck with me, especially during this brutal workout.
3x, 21:43.
thank you for re-shooting these!
Private Member |
I am hoping to start my own in home workout classes. I always wonder if it is okay to use zuzka’s workout routines or that’s cheating?
Private Member |
lake tahoe, nv, usa
I think I understand what you mean. You can use my workouts in your classes, you just can’t advertise them using my name and my trademarks.
Private Member |
Yes. Thats what I meant. I just want to incorporate your workout routines into my routines that I plan to teach. I just was not sure if I have to say that I took the entire or part of the routine from your website. You answered my question. Thanks Zuzka.
Private Member |
miami, fl, usa
I loved the work out. You had me at a fast pace lol, but I do like when you do all the reps with us instead of having to rewind the other rounds. NO MATTER WHAT I STILL LOVE YOUR W/O’s & u!!!!!!!!
Thanks your my motivation!!!!!!!!
Private Member |
Is it really so normal to all of you people to do a DIVE BOMBER??
I hear everyone asking questions about and see tutorial videos about pistols BUT really a dive bomber seems physically impossible to me! I cannot even imagine being able to do them one day. How can you do the dive bombers people? just h o w do you come back from that “dive” position!? : )
Private Member |
miami, fl, usa
I have the same problem I can’t do the dive bomber so I do push ups. They are too hard for me & my shoulders hurt.
Private Member |
astoria, or, usa
Start from your knees until you build the upper body strength. When this workout first came out, I could only dive down and then would have to drop to my knees to reverse the movement. Then I slowly started being able to do more and more complete dive bombers. This time around I could do all 10 without dropping down. I’m pretty sure this workout used to take me about 30 minutes! Now I did it in 25 but definitely wasn’t pushing my hardest so there’s room for improvement!!
Private Member |
You’re amazing and it’s so great that you re-shooting ZWOWs! I really love them and I’m looking forward to next videos with them. It is also so nice to watch them in new studio.. That’s motivate me even harder.
Thank you for being so helpful and generous 🙂