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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 |
28:48 6lbs medecine ball because that’s all i had with me! Thanks Z!
Private Member |
Feeling better after the flu finally. Finished at 24:35 using 8lbs.
Private Member |
Just did this in 25 minutes 10secs I had to modify the push up/bird dog/superman due to a wrist injury but I used 2 6kgs dumbbells for the lunges.
Followed up by a 5 minute workout!
Covered in sweat… Love it!!!
Thanks
Private Member |
Luv luv luv this!!!
Private Member |
It was really strong ,I loved it. I did it 26;14 with 8lb dumbbells.
Private Member |
Hello Zuzka, team and warriorz,
Well day 14 of 360, still chuggin’ along 🙂
OK…. I have decided I am not looking at any times on here but as I scroll a few manage to catch my eye 🙁 You warriorz are absolutely amazing, my hat is off to each and every one of you.
I did this routine today for the 2nd time. As I was doing it I was thinking this is taking a lot longer than the first time but much to my surprise I took almost 3 minutes off, yay me 🙂 And yes folks my times are long…. 1st time I did this it took 40:17. Todays time was 37:21.
Cheers
Private Member |
I will do this today and I have to admit that I am terrified. I wonder if I will survive 🙂
Private Member |
Holy moly!!! ZWOW indeed!!! Had to take lots of mini breaks because I’m out of shape, but I pushed through and of it done. Thanks so much for the workouts and the inspiration!!!
Private Member |
22:19 !!
with 10 lbs 😀
Private Member |
Loved this workout! Boom! You killed it again lady! I did this workout with my buddies and we had a time of 24:47 with weights! Keep em’ coming Z!