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ZWOW #3 - For Strong Legs - New & Improved!
Fitness | December 11, 2014
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.
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.
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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 |
czech republic
If this routine was too much for you, I cant even think of what it must do to me 😀 Btw. I love the sport jacket you have on 🙂
Private Member |
baysville, ontario, canada
Her Jacket is from Lorna Jane. I have bought so much of her workout attire because her product is far superior to lulu lemon in quality, fit, function and design. Comparable pricing, but if you don’t live in the US you pay hefty duty and shipping.
Private Member |
czech republic
I know, I saw this jacket on Z some months ago and I was so eager to buy it, actually Lorna has really cool stuff I have to say… but … it is far from what I can offer to be honest 😀 And living outside US is making it even worse 😀 But I was searching through eBay where the prices are more available for me, though a bit “second hand” 🙂
Private Member |
I couldn’t find a way to buy her stuff online. It looked like they ship to Australia only and always wondered how Zuzka gets her stuff..
Do they ship to the US?
Private Member |
OH my God ! It’s gonna hurt! 🙂
Private Member |
I wonder how I am going to finish this one 😀
Private Member |
Yaaayyyyy legs!!! Can’t wait to try this new version, I done the original one few months ago and wasn’t too much of a killer 😀
Z could you make a video on how you use the foam roller for muscle soreness please thank you 🙂
Private Member |
manchester, uk
WOW thats a workout and a half.The 15 count is a killer. Feel so energised after cool down so glad you pushed me through it. You were right it really does deserve an X
Private Member |
san antonio, texas, united states
Ok Z, you just about killed me, this was great!!
Private Member |
I just know this is going to be 1 of my favs! as I just love working out longer Thank u so much have a fab day!
Private Member |
I will do 5-10-10-5, as I still want to be able to move afterwards, hehe
Private Member |
I’m with you! Great idea. I’m gonna build up to the full workout. 😉
Private Member |
Finished in 26 mins I wonder if I’ll able to do a single pistol tomorrow :))))
I also wonder what the improved zwow 66 (300 rep killer) will look like haha
Cheers Z have a lovely day x
Private Member |
Loved it. 29:03