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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 |
Finished at 32:24 on the video… That was tough! I went ahead of Zuzka to finish.
Private Member |
ZWOW #3 was always one of my all time favorites!! This is fantastic! Thank you 🙂
Private Member |
My All time favorite ZWOW to, and now this one is updated and even more awesome!!!!
Private Member |
Oh Lord that killed the legs… I so feel the burn, especially when it hit that 15 sets,,,wow! I definitely need to stretch and do that deep massage. Zuzka can you give us a demo on how to use that foam roller? I also didn’t know great Ginger tea helps.. Thanks for the info Z:;) love ya:))
Private Member |
Awesome, intense!!! My time 27:10. For the first & second round I used 10lb DB then I switched to 15lb DB. Thanks Zuzka!!! xoxo
Private Member |
venice, italy, dolcevita
my time 27:45 with 4 kg dumbells !!!!i’m very proud of myself !!!
Private Member |
Did it in 32 minutes. No weigths though, cause of my knee problems.
Private Member |
pilot butte, saskatchewan, canada
really enjoyed this, thought I was going to hate it, I love pyramid style workouts. Did with 5lb weights, next time will choose heavier DB. I also would love a video on using a foam roller to stretch!
Private Member |
or, usa
Didn’t think my legs were going to hold!! They are so shaky and fatigued!! Intense. Didn’t feel like it was insane cardio but gave me a great sweat nonetheless!! Thanks again for kicking our asses…literally 😀
Private Member |
lodz, poland
Hi Zuz!
I’m your Santa today- you wanted us to do it within 25 minutes and I hit my timer at 25:04 :)))
Great workout! Thanks 🙂
Private Member |
lodz, poland
PS: You look amazing in those leggings and blouse! I can see the Lorna Jane logo on the pants. Is the blouse from LJ too?
Private Member |
33:45 with 15’s on first rounds, 10’s on second then 8’s for remaining rounds on the elevated lunge. This workout was awesome!!! I got nauseous midway through but pushed past it. Good workout! Thanks Z for adding the extra challenges in there 🙂