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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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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 |
Hey Zuzka,
Happy New Year 2015. Best wishes to you and your family. Thank you for all your amazing workouts. I wanted to ask can i drink the preworkout with the grassfed butter coffee as an everyday preworkout? Or is that just for the new year holiday schedule?
Private Member |
20.35, 2 x 3kg dumbbells and 16kg kettlebell for the swings. Burpee jump tucks were painful, but I pushed through. Great workout to end the year, and Smallz will live on in your heart! <3 Happy New Year all 🙂
Private Member |
17.42!! Nearly 3 mins improvement 😀 Great encouragement to have an objective measure for getting stronger with Z’s workouts
Private Member |
I don’t know if my face has ever been that shade of red before. Holy Hannah! I wanted with almost every ounce of my being to stop after 2 rounds, but your voice was in my head to push myself, so I did the 3rd. I had to rest after every 5 burpees in each round. It took me 29:43. I think that was pretty good for not having done any of the old ZWOW’s. I used 5 lb dumbells and 25lb kettlebell.
Private Member |
naples, fl, usa
Confession: I failed!! Yeah I love failure This wprlout kicked butt next time challenge accepted 100% Happy New Year zuzka Max, Amanda and I (Dibsie) wish you all love and good fortune in 2015. xoxoxo J
Private Member |
new fairfield, ct
I was going to skip this workout today but I did it when I got home from work,. Felt guilty. It was awesome, made it through the three rounds with a few modifications but feeling good that I stayed with it. It put me in a great mood for tonight’s celebration for the New Year. Happy 2015 to you and Jessie. I loved seeing Smallz at the end of the video and I will miss him so much. You gave him a great and happy life that he deserved. God Bless you and Jessie for taking such great care of him. All the best to you and thank you for all you do. 🙂
Private Member |
bogotá, d.c, colombia
Happy New Year Warrioz and Z team, consistency will bring us most of what we want. We are thriving as a community and as individuals, so like Z says in her vids “lets keep going”.
I didn’t post this on time, but I send Zuzka my most deeply congratulations for this new site, and thanks to all warrioz for sharing your times, your ups and downs, your questions and your tricks because that makes this site one of the best finding on the web, certainly the best of its kind.
Best regards from Colombia.
Private Member |
Man this was HARD! I wanted to quit half way through the second round, but since I had spent my morning on my but eating movie popcorn watching The Hobbit, I made myself finish. Finished in 29:40 using 8 lb dumb bells and a 26 lb KB. No mods, but had to take breathers between each set of five jump tuck burpees so I wouldn’t puke! Happy New Year Zuzka and Jesse and to all you Warrioz!
Zuzka, thank you for making it through a tough year and creating this amazing site and great workouts. Thinking of SmallZ watching you from heaven now, and wishing you and Jesse all the best during this difficult time.
Private Member |
Wow. I am a big sweaty mess! Loved this workout, though! The burpees were killer. I kept with your pace, Zuzka, and paused to add in the missing thirty seconds of high knees in the second round. It was great to see sweet Smallz again, too. <3
Private Member |
Omfg 26:25. Definitely one of my favourites! Love your zwows.
Private Member |
Hi zuzka. I just want to ask you, how many kettlebells do you use and how much do they weight ? 🙂 Because I want to buy obe, but I don’t know which one would be the best for me. thank you a lot
Private Member |
lake tahoe, nv, usa
It depends on your own strength. I suggest 24lbs or 26lbs kettlebell that will last you forever. It’s a great size for women, but it may be to heavy for overhead presses at first. The best thing is to have an 18lb for the overhead exercises and then one of the heavier ones.
Private Member |
Hey Zuzka,
Happy New Year 2015. Best wishes to you and your family. Thank you for all your amazing workouts. I wanted to ask can i drink the preworkout with the grassfed butter coffee as an everyday preworkout? Or is that just for the new year holiday schedule?