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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 |
toronto, canada
Those burpee jump tucks are … Holy!!! 20 reps, killed me and loved it all at the same time, I was a little quicker than last time and can I say how much we miss Smallz, U are always in our hearts little peanut ❤️
Private Member |
Kicked my derrière!! I took intermittent breaks with the burpees… not gonna lie…. still brutal ….. I got my a$$ handed to me….. Thank you WarriorZ for all your inspiration and to our fearless leader, Zuzka!!! Keep ’em coming!
Private Member |
dubove, slovakia, slovensko
Last time = 26min 37s
Today I managed to beat my time just a little bit (but I am sick, so maybe thats why I was not faster) = 23min 45s!!!
Great WO as always… Hope next time I will be faster 🙂
Private Member |
I think you were missing a 30 sec jump rope section in the second round after the Burpee. Nonetheless, exhausting! 🙂
Private Member |
Last time I did this was December 31, using 8 lb DBs and 26 lb KB, and it took me 29:40. This time using the same weights, it took me 22:16!!!! I had to go back and watch the video again to make sure I did it right, and yup, I did!!!! Wahoooooo!
Private Member |
Killer! Tough to do first thing in the morning but I did it! Now protein shake.
Private Member |
I had never done this one before . I think it is one of my favorite workouts! Such a good combination of everything! My time was 21 minutes 10 seconds. I could have pushed harder but I have a nasty cold and don’t feel 100%.
Thanks Z!
Private Member |
I love beating my time! 19:35 using 10lb DB and 25lb KB.
Private Member |
la valette-du-var, france
I read my comment before doing the workout once again, and I thought “oh well, I looked pretty positive, and I have a good memory of this day and workout, so that’s going to feel so good” … well … I WAS SO IN PAIN !!! I pushed so hard, I wanted to go faster than you the whole time, and I did sometimes thinking YES YES I’m beating my score, but then I do the toe touches and I see you kill it like speedy gonzales and I’m like WTF #&@!§)àç!èrfgsyg#@!? how is she DOING SO FAST ??? But I guess I beat my time because in the first place I followed along with you, but this time I finished when you were in the middle of the burpees, and I did 21 : 30 ! I pushed SO HARD, I didn’t take any break … hum, no I’m lying, I took one to go pee 😀
Anyway, it hurts now, so thank you (… weird and a little sadomasochist like haha) I LOVE YOU ZUZKA !
Private Member |
This will be my first time doing this workout! I m excited to see my time and see the improvement on the next time I do this workout! 🙂