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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 |
Loved this! So intense.
Private Member |
I did this workout again this morning and I feel great! My time now was 23:10 minutes using 8 kg dumbbells. Thanks Zuzka! Have a lovely day warriors!
Private Member |
ouchhhh!!!! really challenging, it kicks my ass!thank you Z
Private Member |
morcote, svizzera
You are crazy!! XO XO!! I finished it in 26″… It was amazing hard!! Thanks Zuzka 😉
Private Member |
HOW are you guys able to do this workout in 25 minutes or under?? Not taking breaks in between the exercises, or doing them very quickly? Took me 30 minutes, and I honestly don’t think that even with “rushing” I could have gone below 25 min. You guys are badass!
Private Member |
qc, canada
Just did it in 28m58s !!! My heart beat was an average of 172 and burned 399 cal (I’m about 180 lb/82kg). Loved the intensity of this workout.
Private Member |
wow nice one!!! much harder than original
25:59min
with 15 lbs dbls
Zuzko are your pink dumbbells 8 or 10 lbs or 3 kgs? I know when you got them you were not sure if 8 or 10
Awesome job and good luck with your own website. I’ve been with you before BR was BR. Can’t spend $ now but eventually I will. Thanks for freebees.
Bohdana
Stastne a vesele
Private Member |
10lbs 28 mins drippinggggg 🙂
Private Member |
I used 8 lbs and it took me 26:08. The hardest one for me was the push up because every time I went on the floor I just wanted to stay there. I am going to be very sore tomorrow!
Private Member |
from slovakia, living in the uk
Just finished this as I was not able to do it last week and it looked really challenging so I had to give it a try 🙂 I did it in 24:36 🙂 My only “problem” is my puppy, who want to play as soon as I touch the floor 😀 so he made the push ups extra challenging as I had him all over me haha no need for shower though as he took care of it as well haha
Private Member |
lake tahoe, nv, usa
Haha, my dogs would be all over me too if I let them be in the same room when I workout 🙂
Private Member |
from slovakia, living in the uk
I always try to keep him downstairs with my hubby but I think he has a sensor or something and as soon as I start push-ups or anything on the floor, he is straight there lol