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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
__________________________________________
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 |
fenton, missouri, united states
29:55! Anything that works the legs I love!
Private Member |
la valette-du-var, france
I did 26 : 50 because I didn’t make any pauses during the two last rounds, even for the #1 which was AWFULY PAINFUL ! Yaaaay \o/ !!! I liked it SO MUCH when it hurt :D, generally I swear but this time I was laughing out loud haha ! Can’t wait to look like I crapped my pants tomorrow hahahaha
Thanks Zuzka, this was a great combination of legs and abs, I ADORED it <3 and Warriors, gook luck 😀
Private Member |
manchester, united kingdom
great workout, dripping sweat, finished 28mins, xoxo
Private Member |
t&t
31.38mins for me! With a lot of distractions from my 1 1/2yr old boy who wanted to workout with me! lol This workout was so great! Dripping sweat! So happy that I have been keeping up with the weekly schedules for the past 2 weeks! Cant wait for tomorrow’s workout!
Private Member |
montana, united states
26:47
10#
To some saying these workouts are fun is crazy, but we all love it! So great 🙂
Private Member |
Uh. NOPE! Lol. My knees were a bit too sore today. Darn arthritis. Had it for 4 years… I’m 28 now. It’s normally okay, but after round two I had to take a little break. I’ll save this for tomorrow. Maybe do some pushups or something.
Private Member |
Finished it today.
Private Member |
i could feel my heartbeat in my throat! ZWOW #3 is my favorite so I’m happy you re shot it and even made improvements!
My splits were 3:58, 6:53, 10:24, 6:59, 3:44 for a total of 32:02.
Private Member |
konin, poland
Awesome 🙂 25:16 4 kg dumbbells 🙂 only one pause in lunges and squats jumps (in 15 reps) 🙂 the workout was very challenging 🙂 when I finished I heard the pulse beating in my head like a rock band 😉 excellent improvement of zwow 3! I’ m afraid a bit of tomorrow’s pistols 😉
Private Member |
Do you think your workouts are safe for the first trimester of pregnancy? I have been doing your workouts for almost 2 years. And now I’m not sure if I can since I’m with child. I don’t feel myself without your workouts. I did some prenatal workouts online and they are a joke. They are not challenging enough. I don’t feel like I’m doing anything… Do you think you will be doing this kind of workouts if you get pregnant?
Private Member |
Hi Nadya. I’m no Zuzka but I am a certified trainer and would like to help answer your question 🙂
Assuming your pregnancy is normal and healthy and you are healthy (and aren’t under any strict limitations from your doctor) then you are fine to continue with your usual fitness program. As you get into your second trimester you will want to avoid abdominal exercises that require any type of crunching motion as this can cause separation of the ab muscles. Planks and plank variations will be great for strengthening your core.
I’ve trained several pregnant clients almost up until their due date. Things need to be modified and scaled back the further along you get but you can absolutely still get your strong on with Z’s workouts 🙂
Just this morning I had a pregnant camper attend my boot camp and she performed burpees, lunges, squat jumps, etc
Congrats on your new family member and I hope this helps!
Private Member |
I forgot to mention that you should always be in close contact with your doctor and make sure they are aware of your exercise program in case there is anything specific that they need you to avoid 🙂 Every pregnancy is different so I am just giving general advice. Just remember to listen to your body along with your doctor and you should be just fine 🙂
Private Member |
Another torturous body weight workout…my favorite 🙂