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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 |
viña del mar, chile
Ok, I did it in 24:04 minutes ! I don´t know but while more faster more balance in exercise # 4 Skater Jump Up so i think that make the difference in all the workout, I mean, in the time. Good job !! see you tomorrow 😀
Private Member |
baysville, ontario, canada
So enjoyed this workout. Great challenge, legs like rubber! Can’t wait for tomorrow’s workout. Thanks Zuzka.
Private Member |
This was a great workout. Thanks Zuzka!
My time was 26 minutes and I used 8 kg dumbbells.
Private Member |
Finished in 27:30! Almost felt a little lightheaded for a moment, but busted through it!! Thanks Zuzka!
Private Member |
Hey Zuzko, this was a killer:) Keep them coming. I always feel amazing after completing one of your work outs even though at times I do need to modify the exercises I still push myself and challenge myself. Dekuji 🙂
Private Member |
Did it in 25:57 min. Awesome! Anothet great workout!Thanks Zuz!
Private Member |
cool and killed!
I finished in your time.
great workout, thank you, Z)
Private Member |
Killed this one before work this morning, but just now getting the chance to come back and comment! Thanks for making a challenging workout tons of FUN, as always, Z! 🙂
Private Member |
24:20 mins !!! 😀 i used 3kg dumbells for the 10 and 15 reps (3 rounds) , and 5kg dumbells for the 5 reps (2 rounds) 😀
Private Member |
new york
It was intense but not so bad, but when I was walking to my job OMG! My legs stared to shake!!! It wasn’t pain they were weak to make one step! Today I’m in pain 😉 . Great workout thank you!