Site navigation and social media links
ZWOW #4 X
December 30, 2015 | 
Zuzka
Equipment for this workout:
Select Warm up & Cool Down
Low Impact Warm Up
5 minute Dynamic Warm Up Routine
27 Squats Warm Up
Cool Down & Stretching for Busy Days
15 Minutes Cool down & Stretching
Cool Down & Stretching | Front Splits
16 Minute Upper Body Stretching Routine
MOB Therapy #1
MOB Therapy #2
MOB Therapy #3
MOB Therapy #4
MOB Therapy #5
MOB Therapy #6
MOB Therapy #7
Workout Routine
Choppy Videos?
Click and select one of the lower qualities like 360p or 540p.
Warning: This workout is extreme. I’m not kidding, this is a hard one and I absolutely loved how I felt when I finished the last exercise. You’ll get the most incredible high from this workout, and if there’s anything you need to get out of your system, I can guarantee you that this ZWOW will serve you very well to get the job done. I don’t ever drink alcohol when I’m sad about something. I can never do it, because I’m scared I’ll end up like my father, but I do use working out to get into the state of mind that gives me more clarity. That’s probably why I always leaned towards hard workouts that would completely wipe me out and wouldn’t let me think about anything. I hope you’ll enjoy this workout and won’t let anything bring you down this week!
Workout Breakdown:
1. weighted jump squats x 5
JR 30 sec
2. Twisted push up toe touch 5/5
JR 30 sec
3. KB Swing x 15
JR 30 sec
4. Burpee jump tuck x 20
JR 30 sec
5. Pendulum x 50
_____________________________
Cool Down & Stretching
3 rounds for time. I thought I could do it below 20 minutes, but no chance this time. It’s still a goal of mine for the future. Can you do it?
Progress Tracker
Please login to use the Progress Tracker.
Similar Workouts
-
ZGYM Benchmark Workout Challenge
Time Challenge
-
15 Minute Cool Down & Stretching
Warm Up & Cool Down
-
Dynamic Warm Up #2 (5 minutes)
Warm Up & Cool Down
-
Stretch & Tone #1
Intermediates
-
Warrior Wednesday #9 – Flying Pigeon Workout
Intermediates
-
Warrior Wednesday #8 – Bridge Push Up Workout
Intermediates
-
Warrior Wednesday Workout – Double Unders
Intermediates | Arms / Upper Body
-
5 Minute Fat Burning Workout #70
Intermediates
-
5 Minute Fat Burning Workout #69
Intermediates
Private Member |
astoria, or, usa
Ha! I looked at my old notebook to compare the original ZWOW and I had ‘cattle bell swings’ written down! Guess this was my introduction to the kettlebell 🙂 I’m trying to remember what I used in its place because it was before I had my KB set.
Private Member |
He he! That’s adorable!
Private Member |
fenton, missouri, united states
Hahaha! Reading this before work and let out a belly laugh.
Private Member |
Aw Z, Smallzie 🙁
Private Member |
Hang in there girl,time and your amazing workouts will heal everything 🙂 I do use your workouts sometimes just to get rid of stress and anger and it does help every time ,thank you for that and may you have the best New year of 2015 🙂
Private Member |
ohio, united states
Great New Years Eve workout! I had a question. I am planning a 30 day no sugar challenge for myself. What exactly is allowed and not allowed as far as sweetener? Stevia? Coconut sugar, agave, etc? Or do you skip that all together?
Private Member |
Hi Valerie Paul
I am not Zuzka, but I can help you out with this question. Being a candida sufferer, Stevia is the best sugar substitute to go with. All other forms of sugar whether natural or processed still can affect your weight loss goals. Be careful with sugar alcohol subs, eating too much can cause gas. Because they do not enter the bloodstream, they go right to the intestines which there is a high chance that they would ferment. After fermentation(rotting so to speak) that’s when they feed the bad bacteria which causes gas.
Private Member |
I had a month hiatus from working out. I did the beginner modifications and could STILL only do two rounds. Hopefully I’ll get back in shape soon, that was brutal.
Private Member |
manchester, uk
amazing workout….got really choked up at the end with smallzie. All the best for the New Year guys! x
Private Member |
OH MY GOSH Zuzka you are human you forgot JR 30 after burpees in the second round. Thanks for killing me this morning. You Rock!!!
Attention for beginners When I started I couldn’t do a push up now I am adding as much weight as Zuzka and every once in a while I beat her time 🙂 Keep going and push yourself ladies.
Did not write down my time last time 🙁
Time- 22:42
1. weighted jump squats x 5 (10# DB)
JR 30 sec
2. Twisted push up toe touch 5/5
JR 30 sec
3. KB Swing x 15 (45# KB)
JR 30 sec
4. Burpee jump tuck x 20
JR 30 sec
5. Pendulum x 50
Private Member |
bogotá, d.c, colombia
True, when I started I wasn’t able to do full push ups, I did incline ones, but now I´m stronger, faster, more flexible and balance.
Private Member |
Wow good for you; I hope I get to where you are someday. Zuzka is such in good shape, sometimes its hard to believe that someone actually is in better shape than she is. That makes you DA BOMB!
Private Member |
Thank you for encouragement ! 🙂 I will keep going
Private Member |
I noticed it too.She is human, I can’t beleive it!
Private Member |
ohio, united states
Ok so my left shoulder bothering me this last two weeks with all the side planks, push ups, so I quit about 2 minutes in and dd the ladt jump rope cardio workout you posted a couple of months ago, or so. I am going to try and get better at the sife plank, I feel ok until I add a leg lift or toe touch then I feel wobbly and my shoulder hurts
Private Member |
Zuzka…you’re a superhero 🙂
On another note, I find it hard to keep my abs tight and focus on breathing during your workouts. How do you breathe during workouts? Deep breaths?
Private Member |
usa
I’ve heard/read advise from various sources that recommend breathing in through your nose and out through pursed lips. I try to do this while I work out, but it takes some getting used to!
Private Member |
Great..thanks Emily. Just wondering if the breaths in are deep (stomach) breaths?
Private Member |
usa
I’ve never been able to take very deep breaths while doing intense workouts, but I’d assume that the more air you can get the better =) I can usually get one medium breath and then exhale in 2 quick puffs. It probably varies from person to person – thoughts anyone?
Private Member |
I take in medium breaths as well and try to exhale forcefully through my lips 🙂
Private Member |
20:45 used 2×2.5kg for The jump squat and 12kg kb, no rope tho just high knees cuz I’ve no space inside.
Hard workout loved it what a great end to the year! Much love Z ❤ stay strong and Happy New Year to all!