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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 |
It’s so awesome to have at least one intense workout such as this one a week mixed in with the other shorter intense workouts…. it keeps your body guessing….. it’s wonderful to not have body boredom. I LOVE I have to rise to the occasion and push through this workout and still have room for improvement…. BRAVO WarriorZ and to you Zuzka for keeping the challenges coming. You inspire me to be great!
Private Member |
Zuzka, I just discovered you on youtube this summer. I love what you are doing with the new zwow’s. Thank you so much!!!! Your workouts are amazing. I used 15lbs and finished just under 24mins. Am feeling shaky a few hours later 🙂 Thanks again!
Private Member |
québec, canada
I wanted to do a short abs & shoulders Tabata today, so I did 5-10 of those before and the Tabata after. Now I’ve worked on whole body! 🙂
Not sure I could have done this one completely, or it would have take forever. Next time I’ll try it from A to Z.
Private Member |
Great workout! The 15 reps was hard, but after that round it’s nice to go down. It didn’t feel long because of that 😀
Private Member |
I finished with Zuzana! I used 10pd dumbells! By the 2nd round i thought I was going to die!! My son had surgery at 6am so I hardly had any sleep but I needed you to kick my ass to feel better! You totally did and I have that orgasmic buzz!! Ty!!! 🙂
Private Member |
Zuzka! Would you make a workout or two for someone who’s trying to gain back their strength in their Sacroiliac joints? I’ve been following your workouts for years. Last year though, I really hurt myself (unrelated to your workouts) and just destroyed all of the soft tissue over and around my right SI joint. I haven’t been able to work out since, and my heart has been so broken. I have been very moderately doing some of your beginner workouts, but some of the movements still are asking a lot of that area, so I was wondering if you had any wisdom on the subject. I would so appreciate it.
Private Member |
lake tahoe, nv, usa
Hi Lindsay, you’d get a better advice from a chiropractor that will know proper exercises that fit your specific case. Your SI Joint maybe either stuck or hyper mobile (or something else) and that needs to be assessed before you get any recommendations for exercise. I wouldn’t even know what to do with either of these conditions. I feel your pain, and I’m so sorry you haven’t been able to stay active.
Private Member |
12 pound DB (next time use 15)
Time – 29:18
Private Member |
this was awesome!! what a challenge 🙂 the superman combo killed me the most — 28:16
Private Member |
tx, usa
That was brutal. Followed along with Z and used 8 lb dumbells. I’m not looking forward to the inability to walk tomorrow!
Private Member |
curitiba, parana, brazil
Hi Zuzka, how are you? I was checking your website and it is looking really nice. Clean and objective. But in my opinion one thing is missing, it is missing some information about you. Abour your career, about how did you achieve your wonderful body, how many years you are working in fitness field, how did you start, about your family, country, age, etc etc, your personal information. Who is Zuzka Light? Also why the name Zuzka Light…:) I think if you add this topic nothing else will be missing in your website. See you, take care. Fernanda