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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 |
glasgow, uk
33:22. So weak today i had to do the pushups off my knees.
Private Member |
Hi Zuzka, may I do some short break between rounds? How long? Thanks!!! Caroline
Private Member |
lake tahoe, nv, usa
No break between rounds. Keep following along, if you have a hard time keeping up, then cut down on the amount of reps you’re doing, but don’t make this workout longer by adding breaks. You’ll get stronger a lot faster this way.
Private Member |
Hi Zuzka! Do I just do one circuit of all eight exercises, or do I do more? Any help is appreciated – thank you!!
Private Member |
Aaaaand I just saw the 3 rounds label. Sorry!
Private Member |
los angeles, ca, usa
38:54 went back to zwow#1 & it was killer, not the best time but proud to say I did real Pistols all the way lol that’s a tiny victory xoxo
Private Member |
ramona, ca, usa
Wow, this one was HARD! I was only able to complete 2 rounds. If I had done a third my form would have been compromised so I stopped. My goal next time will be to complete 3 rounds. This took me 17:52 to complete 2 rounds.
Private Member |
19;45 to complete 2 rounds…. I had to leave to get ready for work. modified dive bombers and for burpees I did the pushups from my knees. modified pistol squats to surrender squats. tough workout.
Private Member |
Hi Zuzka, I chose this one today instead of repeating the benchmark wo that was done on Monday. My pistols on my right side were nicely done with the help of a couple cup coasters :-[), my left side was a bit slower than the rs. Those push burpees in between were intense! Loved it all, super fun! xoxo
Private Member |
15 minutes exactly. The video only shows 5 dive bombers, but I did 10 like it says in the breakdown. My pistols are not quite as low as Z’s, but I think they still qualify as real pistols, which is a relative new–and very exciting–development for me.
Private Member |
Jan 29/2019, 14:10. 10 dive bombers, at least 50% good pistols
June 11, 2019, 13:59
Private Member |
konin, poland
19:40 sweat like crazy but half pistols …. still I feel incredible ❤
Private Member |
39 mins ..took support for pistols in all the 3 rounds….Very poor.
Please tell me how to improve my pistols. Lifting up without support is impossible for me.