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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
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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
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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 |
Really great workout. Loved it. Hang in there Z. Happy New year!
Private Member |
la valette-du-var, france
LAST WORKOUT OF THE YEAR !!! I’m glad I’m ending 2014 with this one haha, the burpees were the meanest ! I had the best year with you Zuzka, my body and mind thank you with all the love I have, I wish you the best, and Jessie, your dogs and your family ! And obviously all Warriorz <3
Private Member |
So out of breath!! These workouts are really leaning me out and helping me become a better runner. AWWW Smallz at the end..miss him. Love you Z and Happy new year 🙂
Private Member |
I modified it and made 2 rounds of 10/40 intervals what took me exactly 15 min. oh man, it was definitely enough…. I’m dead now hehe
Private Member |
That was Rated XXX! I wanted to throw up with the Burpees! I was so happy when ur shoes untied! Happy New year Z and Warriors!!
Private Member |
pilot butte, saskatchewan, canada
hahaha me too, caught my breath!
Private Member |
pilot butte, saskatchewan, canada
Holy cow Zuzka, that was intense! I love your workouts, they are perfect for how I like to workout, and bring out the old competitive athlete in me. I had to modify to push ups from the knee, and after the first round I switched to jumps after the burpee rather than tuck jumps or I may have collapsed and been sick! I followed the video so same time to complete. Best wishes for 2015 and may your heart heal after your loss of Smallzie. He was lucky to have found you and have so much time being loved by you. I know how it hurts and I wish you to remember the good times when you can.
Private Member |
michigan, usa
holy cardio! kept up with Z. very intense. kicked my petunia. loved it. xoxoxox
Private Member |
los angeles, ca, usa
So intense!!! I wasn’t sure if I could make it..sweating…out of breath…but I pushed & pushed!!! Great workout thank u & smallz brought a tear to my eyes! Best of luck in 2015 happy new year Zuzka & the gang
Private Member |
ohio, usa
22:23. Burpees about killed me! Hope you have a great start to the new year everyone. 😉
Private Member |
caseyville, illinois
I just love, love the old Zwows! This took me 30 minutes as I added a pushup and my Jump Box to the Burpees. I feel the jump box teaches me how to intensify the jump tucks. I love the intensity! I warmed up with a 10 min interval walk on my treadmill. I just hate warm ups, so I did this instead. Happy New year! And hope you feel better Zuzka
Private Member |
I hate warm ups to girl; especially when they are not added to the workout.