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ZWOW #2 - IMPROVED!
December 03, 2014 | 
Zuzka
Equipment for this workout:
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Hi guys,
I hope you’ll enjoy the improved version of this old ZWOW. Every challenge is an opportunity. Re-shooting all 70 Zwows is a challenge for me, but also an opportunity to give you something new, something better. So many of you know these workouts by heart, so changing it up a little should be more fun.
Workout Breakdown:
1. Manmakers with backward lunge shoulder press x 10 sets
2. Squat jumps forward/back Burpees x 20
3. Twisted Toe Touch Push Up x 5/5
4. Sit up to seated forward bend 20
______________________________________________
Complete 3 rounds for time.
Let me know in the comments below how long did it take you to do this workout, and if you managed to beat my time. Remember that the next time you come back to this workout you have to beat your own record.
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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 |
lima, peru
this was always my favorite zwow! but it’s a killer! loving it more! great wo 🙂
Private Member |
This one was rough but awesome! Thank you!
Private Member |
Zuzka you are the Bomb! !!!! I love zwow workouts, I’m so happy you are improving them, which only means they are going to be more challenging, which I love! !! This one looks so Awesome can’t wait to do it. .. so so happy. I love you for doing this for us. Grazie, ciao Angelina
Private Member |
caseyville, illinois
This one looks like the perfect opportunity to use my Plyo box for the squat jump burpee and possibly the twisted toe touch,. I am sure using the box will slow me down, but I enjoy using my boxes. I will let you know how I did
Private Member |
yes, please let us know how it was with the box!!! (it sounds crazy exhausting with the box!) 🙂
Private Member |
caseyville, illinois
I did this one today! It took me 42 minutes!! I did not slack, but had to go slower as I used heavy weights (for me 15lbs was heavy for the man makers) and used a 16 inch jump box for the jump forward on the burpees, which slowed me down, but was so worth it as I love, love jump boxes. Plus they add some variety. I was suppose to do the 9 min Cardio shred today, but missed this workout last week and really wanted to do it since I love the Zwows.
Private Member |
caseyville, illinois
I also wish there was a way to get notified if someone responds to your comment
Private Member |
Hi Zuzka, what is that red huge thing in the background
Private Member |
Looks like a red foam roller…? :O :
Private Member |
it almost looks like that heavy pipe with the holes for handles
Private Member |
lake tahoe, nv, usa
It’s my foam roller for deep tissue massage – great for post workout muscle soreness.
Private Member |
I have one too! 🙂 I really love it!
Private Member |
Z you should totally do a foam roll recovery video!! Even just a quick 5 min. one!
Private Member |
rutland, vt, usa
Great idea Audrey! I am sure Z will make the roller fun!
Private Member |
Pitiful… I have never done a ZWOW before and am in pretty good shape but have taken 3 weeks off. I could only get through 2 rounds and I changed the number from 20 reps to only 10. These workouts kick my ass but I feel a nice good sweat afterwards. Anyone hear the number 20 and freak?….. it’s a lot!! Hopefully I can repeat next time and do the whole thing.
Private Member |
Oh. My. Holy. Hannah! I had to do all the pushups on my knees and I was still dying at the end! My face was bright red and I was literally dripping sweat. I think my top was more wet than dry. My time was 29.45. I plan on improving that next time… if I have enough nerve to do it again, haha! Kidding… I’m really trying hard to follow the ZGym schedule, so if you put it on again, I’ll do it.
Thanks for an amazing workout!
Private Member |
toronto, on
Awesome! Me too! I’ve adjusted to not picking and choosing, unless I do another evening workout, or add a cardio shred, or yoga in. It makes me feel powerful and not like a slack – backing out of workouts I know were brutish 😉
Private Member |
Girl, I love the fact that she is so REALLLLL!!! And she shares with us… that is why, for far, I follow her wherever she goes and in whatever she does! Great Z!!!!
Private Member |
Yikes! This was so hard for me! I wasn’t feeling particularly strong today, so paired with this workout, I had a tough time. Finished it in 26:21, using 5# dumbbells on round one, and upping it to 6# on the second and third rounds. It’s definitely a good thing to do longer workouts like this one, in the 20 minutes+ range. I really need it, since I’m working on losing about 15 pounds. Looking forward to doing this again on a day when I’m feeling beastly!
Private Member |
la valette-du-var, france
24 : 23 😮 I am red, sweating like crazy ! This was insane !!! I’m happy with my score, but I did the push ups from the #1 from my knees because I needed to hurry ! I was shaking so bad for the #3 after all the cardio from the #1 and #2 haha, I fell down on my butt a few times trying to reach my foot haha, but I’m pretty proud of my form for the #3, I needed a few times to adapt but now it’s better :). Thanks for the workout, and the sweaty slipping floor 😀
Private Member |
montreal, canada
Did it in 29:55, 8 lbs db but I skipped the squat jumps and did only the burpees. I don’t know what happened with my breakfast but right from the start I could feel and hear all the liquids in my belly…I thought i would have to stop after 2 rounds but finally made it to 3. What do you guys eat before working out ? If i don’t eat at all I feel like fainting.
Private Member |
la valette-du-var, france
Maybe you did your workout too soon after your breakfast ? I don’t know … but great score 😀
Private Member |
I’ve never really nailed this issue. I nearly always work out on an empty stomach, and it’s a crap shoot. Today, it wasn’t great and I felt very low energy and struggled. But most times, it’s fine and I feel really strong– particularly once I’m a round or so into the workout.
I’m afraid to eat before a morning workout, because I don’t really have time to let it digest before starting the workout. And, if I eat and then get right into the workout without waiting, all my blood will be in my stomach still digesting the food, haha. I’ve heard coffee is a great option, since you get an energy boost and won’t have to deal with the digestion as much, but I don’t do caffeine. *sigh*
Private Member |
I do too. If I work out in the morning anyway. I’m curious to what you guys eat before your workout too. I’ve tried eating first and it makes me sick like I actually vomit
Private Member |
I’m the same way. Anything in my stomach makes me want to vomit, so I drink only water when I wake up and straight to the workout.
Private Member |
lake tahoe, nv, usa
I can’t eat before my workouts. I drink coffee with 1 tbsp grass fed butter and 1 tbsp coconut oil – blended until it’s nice and creamy and creates a foam on top. It’s delicious, fills you up and gives you energy for your training.
Private Member |
I usually workout when I get home from nannying around lunchtime, but I don’t want to eat lunch right away and then workout. What has worked for me to avoid nausea/cramps, etc is to eat a few grape tomatoes and some celery sticks just plain or with a little hummus/mustard/salsa. It hydrates you, so gives you energy without caffeine, and gives your stomach something very light to work on without being too heavy to workout. An orange or kiwi does the same trick! (I used to do black coffee and a kiwi before a long, morning mountain bike ride and it worked WONDERS!)