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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 |
Thanks for this extreme workout! I have had a tuff week perosnally and this is exactly what I needed to have some mental health and clarity.
Private Member |
Aww Smalzie… This workout ROCKED! The full body, butt-kicking ones are definitely my favorite and this was no exception! My time was 23:58 but I plan on doing it again and beating that. My headphones kept falling off and then I needed a mat so I wasted some time farting around with that stuff. Happy New Year to you, Jesse, and your furkids!
Private Member |
lodz, poland
Oh my!!! Last week was a bit less intense for me- Christmas, New Year’s Eve, parties etc and it came to the price- 33 minutes guys :((((
I needed longer pauses between burpees, excuse me- f****** burpees 😀
I will be better, I promise. I just came back on the right track 🙂
Private Member |
myrtle beach, south carolina, united states
You are so much more composed than I am. I’m always hollering something in the middle of all that pain and effort. “Oh my god, this freaking hurts!”, or something to that effect. 🙂
Happy New Year to everyone! I hope 2015 sees you reaching goals and achieving your dreams!
Private Member |
Great workout! Thank you for being so uplifting and encouraging… So sorry Smallz is gone, so happy for the great life you all had together 🙂
Private Member |
First WO of 2015 and I almost died this was killer honestly I’m about to pass out and puke. haha I did it in 28:20. with 2x5kg dumbbell and 12 kg dumbbell for kb swings.
Private Member |
oakland, ca, usa
saved this for today bc I was scared of the burpees. 20:40 after an hour long hike. I loved this and was happy to see smallZ. Thank you Zuzka and take good care of yourself.
Private Member |
This is my first ZWOW workout…really struggled and even with beginners moves had to do few reps as I was getting to learn the technique. Any tips on alternatives for the pendulum move? I couldn’t do it?! Looking forward to seeing my strength grow!
Private Member |
I love the new changes you made for this zwow.
Private Member |
This was friggen amazing…. OMGoodness….. I don’t write my times down…. I just keep up with Zuzka or try to anyway. It doesn’t drive me to always beat my time as much as I just want to keep up with the video ….. I sometimes get a little ahead, but mostly I’m sucking wind and taking breaks. I’m going to the limit so I know I’m pushing myself, but sometimes if I have taken a couple days off and have not been watching my diet it’s like starting all over again…. Ugh. I’m feeling the effects of my age and hormonal changes, but that just keeps me coming back for more no matter what my times are….. Bravo to you WarriorZ who hit it hard….. you all inspire me to be better. xoxo