Hi everyone,

I have improved another ZWOW and instead of the 18 minutes routine, we’re doing almost 30 minutes of an insane pyramid that focuses mainly on your legs. I have to warn you, that I had a serious post workout muscle soreness in my thighs which lasted 2 days. I had to do deep tissue massage with that red foam roller that you can see in my videos, and I drank like 5 liters of ginger tea. It was brutal. I looked like I crapped my pants each time I tried to get up or sit down on a chair. That’s how much it hurt. I can’t stress that enough how important is to move even when you’re sore. You have to increase the blood flow through the sore muscles, because they need a lot of oxygen and nutrients, which only blood can deliver. The more you’re moving, and massaging the area, the faster you’ll recover.

Warm Up Routine

Workout Breakdown:

1. Jump Lunge to Jump Squat to Jump Lunge and back  (don’t hate me this one is tough)

2. Weighted one leg elevated lunge to Forward Lunge

3. Push Up/ Bird Dog / Superman

4. Skater Jump Up (2 jumps count as 1 rep)

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ROUND #1  X 5 REPS for each exercise
ROUND #2  X 10 REPS for each exercise
ROUND #3  X 15 REPS for each exercise
ROUND #4  X 10 REPS for each exercise
ROUND #5  X 5 REPS for each exercise

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Cool Down & Stretching 

This workout took me almost 30 minutes! Why don’t you try to complete it under 25 min? Let me know if you did.