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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
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Private Member |
OMG, I finally did this in under 20 minutes! 19:10 to be exact. I’m super surprised because I’m 11 weeks pregnant and my workouts have been suffering noticeably in terms of speed and overall feeling of strength. I did push myself extra hard today, and also I haven’t done this one in five months. I guess consistent training pays off. I’m looking forward to working out in the Zgym throughout this pregnancy (I didn’t discover Zgym until after my first child was born, and wow did it help me get my body back quickly, and in better shape than I’d ever been before kids). Z, you are the best thing ever!
update on 9/2/18
5 months post partum, did mostly strength work during pregnancy and since, so my cardio is a little shoddy, but I finished in 19:35. Not my best, but not terrible. 45 lb kb and 12 lb dumbells.
10/28
18:53 12 lb and 45 lb
Private Member |
5/7/2019
18:15 45 lb kettlebell, 12 lb db
11/8/19
15:17 45 lb kb 12 lb db
Private Member |
17:20. Felt good and fast and difficult. Honestly not sure how I got that last time 15 something. Can’t imagine how I could have gone 2 minutes faster unless I skipped something or my timer was off.
Private Member |
17:25. Still hard. used 45 kb for #1 and swings
Private Member |
8/27 17:09. Surprised I did so well.
Private Member |
17:06
Private Member |
16:52
6/20/21
16:49
7/8/21
16:13. Pushed hard through burpees and timed it right to the second. Quick transitions, too. I will be super amazed if I can ever get below 16 minutes.
Private Member |
9/5/21
16:13. I think this is my max best. Can’t imagine going any faster!
Private Member |
nyc, ny, usa
I love seeing your progress! Keep up the good work
Private Member |
michigan, usa
I saw this zwow on my time hop!! 2014. I am going to do this tomorrow or some time this week. Happy new year warriorz! 😜🖤
Private Member |
Awesome suggestion…I may do this as well
Private Member |
Did this one today as a New Years gift to myself. I wanted to be able to do a long workout because I had time, so I did 5 rounds. Last round was not pretty and it took over 40 minutes, but I loved the opportunity to just turn up the music and enjoy a great challenge.
Private Member |
michigan, usa
Nice! 🙂 it feels good to just let go and do a tough workout. Especially to start the new year. I’m waiting to do this later in the week And go full force. Happy New Year!
Private Member |
michigan, usa
Omg I didn’t think I would make it through the 3rd round lol those burpees felt like an eternity!!! I used my 12 lb dumbells and my 40lb Kb for the swings. My time was 18:09
I’m so sweaty. The cardio was an X for sure. Awesome workout.
Private Member |
Where is this video at in the gym. I could not find it in the workout series, I only saw the caption in the comments section. Looking to find more z wows.
Private Member |
samara, russia
27:38 (7,5 kg dumbbells, 20 kg kettlebell)
Private Member |
samara, russia
26:25 (the same weights)
Private Member |
warsaw, poland
28:52, 10kg db each, 25kg kb and I added extra 30sek of HK at the end of each round
Private Member |
finland
Problem. Would it be possible to add a progress tracker to this workout?
Private Member |
lake tahoe, nv, usa
done 🙂
Private Member |
finland
Perfect! Thank you so much!
Private Member |
massachusetts, united states
Finally did this one today and it was no joke!! Used my 15 lb db’s and 50 lb kb. Made it in 22:51 and I’m ok with that, lol!! Just glad I finished and didn’t melt😅🙃! Feeling good now that it’s over and ready for a shower.
Thank you!! It’s funny Zuzka I always end a comment by thanking you for almost killing me, hahahhahaha! ( but you know I love it😍)
Private Member |
massachusetts, united states
Damn, did this one again and nearly killed me with those 1st set of burpees!!!!!!! Such a crazy cardio on this one, so tough I think! Katarzyna this one is for you, hehehehehehehhe 😊😝
Thank you!!!