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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 |
Hi Zuzka and fellow warriors,
Well yet another one that has kicked my arse and took me forever!!!! Did it in 25:28 mins. A couple of modifications, did a few of the burpee push ups on my knees and the pistol squats were done over my coffee table. Finished the routine with a 4 minute light jump rope and stretching. I am really looking forward to the power yoga tomorrow 🙂
Cheers all and keep smilin’ 🙂
Private Member |
Great workout! Did this on the beach! A lot of burpees! Love it!!
Private Member |
moscow, russia
20 min.)
Private Member |
THIS WAS INSANE !!
18:31!!
i did full push ups and full pistols !!
how far i have come working out with u Z !!
its been three years almost !!
Private Member |
Fantastic! I’m huffing and puffing…a great sweaty workout!
In 2012 my time was 23 minutes and just now it’s 21.07 so a bit of an improvement yay!
Private Member |
My 2nd workout today… my time was 19:38. Im dripping in sweat… Wooo hoooo! 🙂
Private Member |
I have been participating in these workouts since November. So in 4 months I haven’t lost weight or changed inches. I don’t eat bad although I do eat some pasta or rye bread here and there. (Ok maybe a cookie to but i am disciplined in the treats). I’m a mom of 3. I have worked really heard on learning the right form and getting the most out of each move. I am an athletic person to start with and have been running 1/2 marithons, road bike and I play hard with my kids. (Activity make them go to bed easier) I was wondering if there was any suggestion on how to change my body? Thanks.
Private Member |
lake tahoe, nv, usa
Hi Tammy, have you tried to watch how much you eat? If you’re not losing any weight, then you have not created caloric deficit. In order to lose weight your caloric expenditure has to be greater than your caloric intake. I suggest you start paying attention to your portion sizes as well as leaving your carbs for post workout meals.
Private Member |
I have to say I do already. My husband is baffled as well. (He says I don’t eat enough
Private Member |
lake tahoe, nv, usa
I suggest you include veggies into every single meal and also protein. 2 cupped hands of veggies (not fruit) for each meal and the size of the palm of your hand for protein for each meal as well. If you do eat grains, have only a handful and only after an intense workout. Stick to daily training and eat 3-4 times a day. You have to pay attention to everything. Sometimes people sabotage themselves with not so obvious things like high calorie drinks , or salad dressings. If I was you I would create a checklist of foods to stick with and don’t change it or add anything for 2 weeks. You need to know EXACTLY what and how much you eat so that you can adjust your diet and make changes.
Private Member |
viña del mar, chile
Oh my god ! I did KB #1 advance in more time from last ! Im angry and sad…but next time will be better..well my time was 14:16 minutes and last was 13:35 the 2 full rounds.. 🙁 Also I did another workout, was before KB … it was ZWOW # 1 and my time of the 3 full rounds was 12;22 minutes,not bad !! Good night 😀
Private Member |
brisbane, australia
18.50 with half pistols.
Private Member |
In reply to this really old post, I have tracked my diet with fitness pal and I have need to eat more in my day apparently. I find this incredible hard since im not all that hungry. I have not changed inches but I have gained weight and I know the muscle is “in there” somewhere because I can feel it and I feel strong and I can do so much more. I know my body and it just doesnt change easy. It didn’t through 3 pregnancies so its pretty stubborn. I am currently using kaizen, natural whey protein and I have found this one has helped me not feel bloated or have an upset stomic. I don’t give up and I will keep going and pushing myself because for one its fun too, and second its for me and my health. I really enjoyed the summer shred series and had fun sweating it out. Thanks again, also I didn’t ever see that you had replied so sorry for the delay.