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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 |
Pfff… úúúúžasnéééé 🙂 už jsem nevěděla co cvičit, tak jsem si rozjela zwow od prvního… váhala jsem, jestli dát zwow 3 ten původní nebo nový. Ale zkusila jsem to nové (stehna a hlavně zadek potřebují dostat pořádně… ) s dvoukilovýma činkama pouze, ale za 22:58! Žuuužově mě motivuješ pohnout. Vždycky musím mít puštěné tvé video, abych moc neodpočívala a snažila se být před tebou…jinak bych se flákala. Děkuji moc za nová videa i pro nečleny ZGYMU. Jen tak dál.
Private Member |
wanted a leg day so randomly pulled this up–22:38 with 10 lb dumbbells. great workout! the squat jump/lunge jumps were killer, had to pause after 10 in the 15 rep round 🙂 thanks!
Private Member |
Holy hell!! This kicked my butt! Almost wanted to give up during the 3rd round! Lol but I didn’t 😁💪🏽BRUTAL!! Keep them coming! 😁
Private Member |
Zuzka, can we have a favorite button for this workout as well?? I loved it and would love to have it there. Pretty please!!! :))))
XO
Private Member |
Am trying to redo the old ZShreds alongside these zwows, so I started with an old ZShred 3 (16kg KB and 10kg dbs) 144 cals, HR 156/174.
Then I followed with this one – 6kg dbs. 225 cals, HR 153/167.
I think ladder-style works very well for these longer workouts, as it’s easier to push through the shorter reps towards the end!
Private Member |
caseyville, illinois
This is definitely a favorite
Private Member |
OMG Z, I hate you, but I love you. This workout KILLED ME. Especially the last two rounds. You kick my ass 😀
Private Member |
ramona, ca, usa
Z-WOW indeed!! That was crazy but I loved it! I couldn’t keep up with all the reps but I did do more reps each round for the first three rounds.
Private Member |
this was insane…… I am dead. 103:22…. more than double your time Z…. :O lots of room for improvement I guess. On the positive I kept my form for the whole time and no mods except I did not use any weights and I did very deep and perfect form knee pushups. wow. drenched and beat. almost quit after round 3 but glad I didn’t.
Private Member |
Hi Zuzka,
since July I am a member of this community (don’t know what I was waiting for?!?) but following you for aaaaages, like 7 years or something 🙂
Are these the only ZWOW – Workouts you uploaded here?! I can remember, that there were like 100 of them on youtube and today I decided to get rid of the pile of books were I made notes about time/reps/rounds – because here we have this awesome progress-tracker!
I quess you are not allowed…or..there is something with the ownership going on… I’m sorry, I don’t know…just wondering..
Whatsoever…lots of love from Berlin!
Marie
Private Member |
lake tahoe, nv, usa
Hi Marie, I will have those in the ZGYM eventually but there are a lot more workouts to choose from in the ZGYM. Have you been exploring?